Indian Land CrossFit – WOD
Warm-up
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
Metcon
A.: Metcon (AMRAP – Reps)
2X9 Minute AMRAP’s
-Rest 6 Minutes Between AMRAP’s-
Health/Function
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
