Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
600 M Bike (INCREASE PACE EACH 200M)
12 Calorie Row (INCREASE PACE EACH 4 CALS)
5 Grasshoppers Per Leg
10 Ankle Pulses Per Leg
30 Jumping Jacks
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
3X9 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s
* PICK UP WHERE YOU LEFT OFF*
Competition/Sport (RX+)
60 Double Unders/(30/24) Calorie Bike/(30/24) Calorie Row/20 Box Over Jumps (24/20″)/10 DB Lunges Per Leg (50/35)
3X9 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s
* PICK UP WHERE YOU LEFT OFF*
Performance (RX)
(30/24) Calorie Row/25 Double Unders/(20/16) Calorie Bike/15 Box Over Jumps (24/20″)/10 DB Lunges Per Leg (40/25)
Health/Function
(20/16) Calorie Row/50 Jump Rope Singles/(16/13) Calorie Bike/16 Step ups/8 Lunges Per Leg
Cool Down
*BB Quad Smash
*LAX Ball Glutes
*Banded Shoulder Opener
