9/12/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds: (Increase Intensity Each Round)

150 M Row

1 Wall Walks

4 Inch Worm Pushups

6 Half Burpees

8 Mountain Climbers Per Leg

Metcon

A.: Metcon (AMRAP – Reps)

7X3 Minute AMRAP’s:

500/450 M Row

Max Effort Burpees W/ Remaining Time

-Rest 1 Minute Between Rounds-
Rx+=

7X3 Minute AMRAP’s:

500 M Row

1 Legless Rope Climb

Max Effort Burpees W/ Time Remaining

Health Function:

7X3 Minute AMRAP’s:

400 M Row

Max Effort 1/2 Burpees W/ Remaining Time

-Rest 1 Minute Between Rounds-

B.: Metcon (No Measure)

6X:20-:30 Hollow Rocks/Rest 1 Minute
Rx+=Hanging L-Sit Raise

Health/Function= Plank Hold

Cool Down

*LAX Ball Pec

*BB Quad Smash

*Broken Toe