Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
6 Minute AMRAP:
5 Yoga Pushups
10 Light Side Raises
10 Bar Kips
20 Mountain Climbers
Weightlifting
A1.: Shoulder Press (5-3-2-2)
-Rest 30 Seconds Then Perform A2-
*Health/Function Option:
4X5-6 Reps
A2.: Strict Chinups (4XMax Effort Reps @ 30×1 Tempo)
-Rest 30 Seconds Then Perform A3-
*Health/Function Option:
Perform 6-8 Challenging Ring Rows @ 30×1 Tempo
A3.: V-Up (4X8-12 Reps)
*Rest 3 Minutes And Go Back To A1
*Health/Function=Ab Mat Situps
*Rx+=GHD Situps
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
2 Bar Muscle Ups
4 Handstand Pushups
28 Double Unders
Health/Function
8 Minute AMRAP:
5 Renegade Rows (40/25)
5 Broad Jumps (6/4 Feet)
50 Singles
RX+= 8 Minute AMRAP:
2 Ring Muscle Ups
4 Strict HSPU
28 Double Unders
Cool Down
*Banded Ankle Distraction
*Banded Shoulder Sink
*LAX Ball Tricep
