8/22/2018

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