1/14/2022

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