5/1/2018

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

5 Rounds:

1 Minute Max Effort Calorie Air Bike

1 Minute Max Effort KB Goblet (1.5/1.0)

1 Minute Max Effort Step Ups (20/16)

1 Minute Max Effort KBS (1.5/1.0)

-Rest 1 Minute Between Rounds-

On Ramp Class #1

Indian Land CrossFit – On Ramp

Warm-up

Warm-up (No Measure)

Go over the following movements:

* Air Squat

*Rower

*Deadlift

*Press

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

6 Minute Amrap:

8 Db Swings

3 Down and Back Shuttle Runs

B.: Metcon (Time)

3-4 Rounds:

6 Deadlifts/KB Deadlifts

8 Strict Press

8 Calorie Bike

-Rest 30 Seconds-

On Ramp Class #1

Indian Land CrossFit – On Ramp

Warm-up

Warm-up (No Measure)

Go over the following movements:

* Air Squat

*Rower

*Deadlift

*Press

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

6 Minute Amrap:

8 Db Swings

3 Down and Back Shuttle Runs

B.: Metcon (Time)

3-4 Rounds:

6 Deadlifts/KB Deadlifts

8 Strict Press

8 Calorie Bike

-Rest 30 Seconds-

“Arrowhead”

Indian Land CrossFit – WOD

Warm Up

Warm-up (No Measure)

2 Rounds:

8 Scap Pulls

8 Empty Bar SDHP

8 Empty Bar Push Press

8 Empty Bar Front Squat

8 Calorie Row

Metcon

A.: “Arrowhead” (Time)

For Time:

10 Squat Cleans (135/95)

20 Push Press (135/95)

30 CTB Pullups

40 Calorie Row

30 Burpees

20 Push Press

10 Squat Cleans
Health/Function Option:

For Time:

25/20 Calorie Row

9 Burpees

12 KB Goblet Squats

15 Push Press

24 Jumping Pullups/Banded Pullups

15 Push Press

12 KB Goblet Squats

9 Burpees

25/20 Calorie Row

Cool Down

*3 Minute Cool Down Bike/Rower

*1 Minute Banded Pull Aparts

*1 Minute Banded Lat Pull