Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Calorie Bike (Alternate Every :30 85%/65%)
1 Minute Banded Ankle Distraction Per Side
10 DB On Knee Ankle Pulses
10 DB Halos Each Direction
10 DB High Hang Pulls
30 Jumping Jacks
Metcon
A.: Metcon (AMRAP – Reps)
8 Rounds (:30 On/:30 Off)
*Score Equals Total Reps*
Health/Function
Station 1: Max Rep Calorie Bike
Station 2: Max Rep Box Step Ups W/DB In Front Rack Position
Station 3: Max Reps DB Hang Power Snatch (Alternate Every 5 Reps)
Performance (RX)
Station 1: Max Rep Double Unders (3:1)
Station 2: Max Rep Calorie Bike
Station 3: Max Rep DB Power Snatch (50/35)
Competition/Sport (RX+)
Station 1: Max Rep Drag Rope Double Unders (3:1)
Station 2: Max Rep Power Snatch (95/65)
Station 3: Max Rep Calorie Bike
B.: Metcon (No Measure)
Accumulate The Following:
Health/Function: 60-75 Ab Mat Situps
Performance (Rx): 45-60 Toes 2 Rings
Competition/Sport (RX+): 60-75 GHD Situps
Cool Down
FOLLOW ROM WOD OR BELOW:
*KB Calf Smash
*Broken Toe
*Banded Lat Distraction