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
