12/16/2019

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