Indian Land CrossFit – WOD


Warm-up (No Measure)

2 Rounds: (Increase Pace 2nd Round)

150-200 M Row

25-30 Downward Dog Calf Raises

30-35 Penguin Hops

10-15 Russian KBS


A.: Metcon (AMRAP – Reps)

2X9 Minute AMRAP’s

-Rest 6 Minutes Between AMRAP’s-


21 KBS/200 M Run/60 Drag Rope Singles/(550/500) M Row/200 M Run/Max Effort Drag Rope Singles With Time Remaining

Performance (RX)

21 KBS (1.5/1.0)/400 M Run/(650/600)M Row/12 KBS (1.5/1.0)/Max Effort Double Unders (3:1) With Time Remaining

Competition/Sport (RX+)

14 KBS (2.0/1.5)/(800/725)M Row/500 M Run/14 KBS (2.0/1.5)Max Effort Drag Rope Double Unders (3:1) With Time Remaining

Cool Down

*KB Calf Smash

*Banded Calf Distraction

*Runner’s Stretch