7/15/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Calorie Bike Increase Pace Each 3 Calories

+

2X:

10 Ankle Circles Each Direction

10 Bar Kips

10 Box Step Ups

Metcon

A.: Metcon (AMRAP – Reps)

6X3 Minute AMRAP’s/Rest 2 Minutes

*Score Is Total Calories On Bike*

Health/Function

6 Burpees OR Half Burpees

12 Box Step Ups

15 Ab Mat Situps

Max Effort Calorie Bike With Time Remaining

Performance (RX)

10 Burpee Box Over Jumps (24/20″)

15 K2E

Max Effort Calorie Bike With Time Remaining

Competition/Sport (RX+)

10 Burpee Box Jump Overs (30/24″)

15 Toes 2 Bar

Max Effort Calorie Bike With Time Remaining

At Home WOD

HOME: Metcon (AMRAP – Reps)

6X3 Minute AMRAP’s/Rest 2 Minutes

*Score Is Total Burpees*

12 Walking Lunges Total

15 Ab Mat Situps

18 Box/Chair Step ups

Max Effort Burpees With Time Remaining

Cool Down

*Box Pigeon

*KB Calf Smash

*Sampson Hold