6/13/2018

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