Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Downward Dog Calf Raises
15 Ankle Circles Each Direction
10 Russian KBS
5 Sampson Lunges Per Leg
200 M Run
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
Competition/Sport (RX+)
800 M Run
50 Double Unders
25 KBS (1.5/1.0)
50 Walking Lunges (25/Leg)
20 T2B
Performance (RX)
400 M Run
25 Double Unders
15 KBS (1.5/1.0)
30 Walking Lunges (15/Leg)
10 T2B
Health/Function
200 M Run
60 Jump Rope Singles
10 KBS
10 Air Squats
15 Ab Mat Situps
Cool Down
*KB Calf Smash
*LAX Ball Lats
*Banded Ankle Distraction
