Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Bike (Increase Pace Each 1 Minute)
1 Minute Box Step Ups
:30 Butt Kicks
:30 High Knees
:30 Karaoke Shuffle
125 M Run
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
2X12 Minute AMRAP (Rest 6 Minutes Between AMRAP’s)
*Pick Up Where You Left Off
Health/Function
10 Box Jumps Or Step Ups
200 M Run
10 Walking Lunges
600 M Bike
Performance (RX)
15 Box Over Jumps (24/20″)
400 M Run
30 Walking Lunges
1200 M Bike
Competition/Sport (RX+)
40 Box Over Jumps (24/20″)
800 M Run
60 Jumping Lunges
2400 M Bike
B.: Metcon (Time)
For Time:
3X100 M Double KB Farmers Walk
-Rest 1 Minute Between Rounds-
*H/F=1.0/.75
*Performance=1.5/1.0
*RX+=2.0/1.5
Cool Down
*Grashopper Hold
*Pigeon
*Banded Couch
