Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
:30 Bike 60%
:30 BIke 70%
:30 Bike 80%
12 Ankle Circles Each Direction
8 Single Arm DB Row Left
8 Single Arm DB Row Right
4 Inchworm Pushups
4 Power Jumps
Metcon
A.: Metcon (Weight)
EMOM For 10 Minutes:
Evens: 5-6 Ring Dips @ 30×1 Tempo
Odds: 6-8 BB Pendlay Rows @ 30×1 Tempo
*Ring Dip Substitutions:
Dip On Toes
Banded Dips
Box Dips
Z-Press
*BB Pendlay Row Substitutions:
Cage BB Pendlay Rows
DB Single Arm Rows
B.: Metcon (AMRAP – Rounds and Reps)
27 Minute AMRAP:
3000 M Bike
60 Walking Lunges (30/Leg)
800 M Run
40 Box Over Jumps (Rx=24/20″)
*Rx+= Weighted DB Walking Lunges (35/20 Per Hand)
Health/Function:
3 Rounds:
1500 M Bike
30 Walking Lunges (15/Leg)
400 M Run
15 Box Step Ups
-Rest 2 Minutes Between Rounds-
Cool Down
*Olympic Wall Squats
*Grasshopper Hold
*Pigeon
