Indian Land CrossFit – Express WOD
Warm-up
Warm-up (No Measure)
3 Rounds:
20 Alternating Downward Dog Calf Raises
6 Yoga Pushups
6 Empty Bar Push Press (Add Weight Each Round)
6 Calorie Bike
Metcon
A.: Metcon (Time)
For Time:
60-50-40-30-20-10 (Rx+=90-75-60-45-30-15)
Double Unders
12-10-8-6-4-2
Shoulder To Overhead (Rx+=155/105)(Rx=115/85)
Health/Function Option:
4X:
10 Moderate Push Press
20 Penguin Hops
40 Jump Rope Singles
-Rest Around 6 Minutes Before Starting B-
B.: Metcon (Calories)
15 Rounds:
:30 Seconds On/:30 Off
Calorie BIke
*85-90% Pace
C.: Metcon (No Measure)
Banded Face Pulls:
2X15-20 Reps; Rest :90 Between Sets
Cool Down
*Banded Shoulder Hold
*Grasshopper Hold
*Pretzel
