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
