Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Calorie Row
20 Standing Calf Raises
30 Jumping Jacks
20 Shoulder Taps
10 KB Halos (Light)
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
32 Minute AMRAP:
Health/Function
20/16 Calorie Row
15 Ab Mat Situps
10 Russian KBS
5 Burpees
125 M Run
Performance (RX)
50/40 Calorie Row
40 Ab Mat Situps
300 M Run
20 KBS (1.5/1.0)
10 Burpees
Competition/Sport (RX+)
60/48 Calorie Row
50 Ab Mat Situps
400 M Run
30 Burpees
20 KBS (2.0/1.5)
10 Bar Muscle Ups
Cool Down
*LAX Ball Scapula
*KB Lat Smash
*Forearm Sitbacks
