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
