6/8/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Bike Easy/:30 Bike Moderate

2 Wall Walks

15 Downward Dog Calf Raises

:30 Bike Moderate/:30 Bike Hard

8 Empty Bar Front Squats

8 Empty Bar Strict Press

Weightlifting

A1.: Hang Clean (4X3)

-Rest :30 Then Perform HSPU-

A2.: Handstand Push-ups (4XMax Effort Reps)

Rx+=Deficit And/Or Strict HSPU

Health/Function:

Sub-Off A Box/Z-Press/Strict Push/ETC

-Rest 2:30 Before Returning To A1-

Metcon

B.: Metcon (Time)

For Time:

50 Double Unders

50 T2B

50 Calorie Bike

50 Double Unders

50 Calorie Bike

50 Front Squats (Rx=95/65)

50 Double Unders

Health/Function Option:

3 Rounds:

100 Singles

15 K2E

20 Front Squats Or KB Goblet Squat

25 Calorie Bike

Cool Down

*400 M Cooldown Walk

*Couch Stretch

*BB Calf Smash From Knee Bent Position