6/28/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

200 M Bike Easy

200 M Bike Moderate

200 M Bike Hard

+

:30 Plank Hold

20 PVC Pass Thrus Each Direction

10 Half Burpees

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

2500 M Bike

750 M Row

40 Burpees

Health/Function:

4 Rounds:

500 M Bike

400 M Row

12 Burpees

-Rest 2 Minutes-

Cool Down

*Lying Shoulder Rotation

*Lax Ball Glute

*Banded Elbow Opener

B.: Metcon (No Measure)

3 Rounds:

12-15 Banded Face Pulls

-Rest :30-

:30 Hollow Rock

-Rest 1 Minute-