8/31/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

12/10 Calorie Row

:20 HS Hold

15 PVC Pass Thrus Each Direction

10 Scap Pulls

2 Wall Walks

Metcon

A.: Metcon (No Measure)

4 Rounds (Not For Time; For Quality):

2 Rope Climbs

5-7 Handstand Pushups
Health Function:

Every 2 Minutes For 10 Minutes:

8 Ring Rows @ 30×1 Tempo

8 Pike/Cage Assisted/Box Push Ups @ 30×1 Tempo

B.: “Scalper” (AMRAP – Rounds and Reps)

24 Minute AMRAP:

48/40 Calorie Row

36 Alternating DB Power Snatch (50/30)

24 Burpee Box Jumps (24/20)

Health Function Option

5 Rounds:

12 Alternating DB Hang Power Snatch

10 Burpees

20/16 Calorie Row

-Rest 1 Minute Between Rounds-

Cool Down

* 3 Minute Cooldown Walk/Row/Bike

*LAX Ball To Scapula

*KB Calf Smash