7/7/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Calorie Row (5 Quick/Quicker/Quickest)

+

5 Single Legged Deadlift (No Weight)

10 Ankle Circles Each Direction

15 Standing Calf Raises

20 Box Step Ups

25 Bounding Jumps

Metcon

A.: Metcon (AMRAP – Reps)

10X2 Minute AMRAP’s/Rest 1 Minute

Health/Function

Odd Rounds:10 Half Burpees/Burpees +Max Effort Calorie Row

Even Rounds: 18 Step Ups +Max Effort Calorie Row

Performance (RX)

Odd Rounds:12 Burpees+Max Effort Calorie Row

Even Rounds: 12 Box Jumps (24/20″)+Max Effort Calorie Row

Competition/Sport (RX+)

Odd Rounds: 18 Burpees+Max Effort Calorie Row

Even Rounds: 12 Box Jumps (30/24″)+Max Effort Calorie Row

At Home WOD

HOME: Metcon (AMRAP – Reps)

10X2 Minute AMRAP’s/Rest 1 Minute

Odd Rounds: 150 M Run+Max Effort Burpees W/ Time Remaining

Even Rounds: 150 M Run+Max Effort Chair/Box Step Ups W/ Time Remaining

Cool Down

*Lying Shoulder Rotation

*KB Calf Smash

*Pigeon Hold