6/11/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

5 1/2 Burpees

5 Light DB Push Press Right+Left

5 Jumping Air Squats

10 Good Mornings

:20 Plank Hold

125 M Run

*Increase Pace Each Round

Metcon

A.: “Spear” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

300 M Run

8 Burpees

8 Over The Shoulder Ball Slams (50/30)

8 DB Push Press Right (50/30)

8 DB Push Press Left (50/30)

20 Ab Mat Sit Ups

Health/Function Option:

*Scale Weight

*1 Minute Rest After Each Round

B.: Metcon (No Measure)

4 Rounds:

Max Effort Hand Stand Hold; Rest 2 Minutes

*RX+=Hand Stand Walk Practice For 8 Minutes

*Health/Function=Wall Walk To Challenging Height And Hold

Cool Down

*Lying Shoulder Rotation

*Butterfly

*Pigeon