Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
4 Minute Bike (Alternate Pace :30 @ 70%/:30 @ 85%)
+
12 Bar Kips
12 Scap Pulls
12 Ankle Pulses Per Leg
36 Bounding Jumps
4 Lying Rope Pulls
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
7X3 Minute AMRAP’s/Rest 2 Minutes Between AMRAP’s
*Pick Up Where You Left Off*
Health/Function
(10/8) Calorie Bike/10 KB Sumo Deadlift High Pulls/5 Banded Pullups/30 Drag Rope Singles
Performance (RX)
(12/10) Calorie Bike/2 Rope Climbs/36 Double Unders/12 Pullups
Competition/Sport (RX+)
30 Double Unders/10 CTB Pullups/30 Double Unders/(15/12) Calorie Bike/4 Rope Climbs
Cool Down
*LAX Ball Scapula
*Banded Couch
*KB Calf Smash
