Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
250 M Row
10 Ankle Pulses Per Leg
15 Bounding Jumps
10 Downward Dog Calf Raises
15 Russian KBS
30 Jumping Jacks
Metcon
A.: Metcon (4 Rounds for time)
Every 10 Minutes For 40 Minutes Complete The Following
*ROTATE DIFFERENT ORDER OF MOVEMENTS EACH ROUND*
Competition/Sport (RX+)
20 KBS (2.0/1.5)/750 M Row/60 Double Unders/800 M Bike
Performance (RX)
15 KBS (1.5/1.0)/250 M Row/30 Double Unders/600 M Bike/250 M Row
Health/Function
200 M Row/35 Jump Rope Singles/400 M Bike/35 Jump Rope Singles/15 Russian KBS/200 M Row
Cool Down
*KB Calf Smash
*KB Lat Smash
*Wrist Sitbacks
