1/14/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

600 M Bike (Increase Pace Each 200 M)

300 M Row (Increase Pace Each 100 M)

5 Inchworm Pushups

10 Scap Pulls

15 Bar Kips

10 Russian KBS

5 Shoulder CARS Per Arm

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X7 Minute AMRAP’s; Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

Health/Function

500 M Bike

10 Russian KBS

200 M Row

10 Ab Mat Situps

Performance (RX)

300 M Row

10 KBS (1.5/1.0)

600 M Bike

10 Weighted Ab Mat Situps (25/15)

Competition/Sport (RX+)

800 M Bike

15 KBS (1.5/1.0)

400 M Row

15 T2B

Cool Down

*Foam Roll Mid Back

*Foam Roll Quads

*LAX Ball Lats