5/17/2018

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