9/18/2018

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