Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Calorie Bike (Increase Pace Each :30)
2 Minute Calorie Row (Increase Pace Each :30)
+
:30 Child’s Pose
:30 Cobra Pose
10 Wide Legged Good Mornings
10 Single Leg KB Deadlift Per Leg
10 Russian KBS
Metcon
A.: Metcon (Calories)
ALL PROGRAMS:
Max Effort Calorie Row In 12 Minutes
-Rest 7 Minutes Between A+B-
Busy Classes Half The Group Can Do B Then A
B.: Metcon (AMRAP – Reps)
12 Minute AMRAP:
Health/Function
(8/6) Calorie Bike
10 KBS Or Russian KBS
Performance (RX)
10 KBS (1.5/1.0)
5 Calorie Bike
*Increase By 5 Reps Each New Round
Competition/Sport (RX+)
(25/20) Calorie Bike
15 KBS (2.0/1.5)
Cool Down
FOLLOW ROM WOD OR BELOW:
*Pretzel Hold
*Olympic Wall Squat
*Banded Elbow Opener
