Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
:30 Bike Slow
:30 Bike Moderate
:30 Bike Fast
:15 Handstand/Plank Hold
:15 Bar Hang Hold
5 Pike Pushups
10 Scap Pulls
Metcon
A.: Metcon (6 Rounds for reps)
Every Minute On The Minute For 12 Minutes:
Evens: 4-6 Strict HSPU @ 30×1 Tempo
Odds: 4-6 Strict Chinups @ 21X1 Tempo
Rx+=Def HSPU
Every Minute On The Minute For 12 Minutes:
Evens: 5-6 Box HSPU Or Z-Press @ 30×1 Tempo
Odds: 5-6 Ring Rows @ 21×1 Tempo
B.: Metcon (AMRAP – Rounds and Reps)
2X8 Minute AMRAP’s(Rest 5 Minutes Between AMRAP’s):
1500 M Bike
20 Burpees
20 DB Power Snatch (50/30) (10/Arm)
1000 M Bike
15 Burpees
15 DB Power Snatch
500 M Bike
10 Burpees
10 DB Power Snatch
*Start Back 2nd AMRAP Where You Left Off
Health/Function:
1000 M Bike
10 Burpees
10 DB Power Snatch
800 M Bike
8 Burpees
8 DB Power Snatch
600 M Bike
6 Burpees
6 DB Power Snatch
Cool Down
*LAX Ball Scapula
*Banded Shoulder Sink
*Banded Lat Distraction
