1/28/2020

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