Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Lying Rope Pulls
6 Yoga Pushups
9 Standing Calf Raises
12 Over Under Hugs
15/12 Calorie Bike
18 Shoulder Taps
30 Mountain Climbers Total
Metcon
A.: Metcon (No Measure)
EMOM For 10 Minutes:
Evens: 6-8 Ring Pushups @ 30×1 Tempo
Odds: 1-2 Rope Climbs
Health/Function:
Evens: Cage Assisted Pushups
Odds: Single Arm DB Row 5-6 Per Arm @ 20×1
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
12 Burpee Box Jumps (Rx=24/20″)
16 Alternating DB Snatches (Rx=40/25)
32 Ab Mat Situps
-Rest 6 Minutes Between B+C-
C.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
50 Double Unders
20/16 Calorie Bike
12 Burpees To 6″ OH Target
Health/Function:
75 Penguin Hops Or 125 Singles
15/12 Calorie Bike
8 Burpees To 6″ OH Target
Cool Down
*Banded Shoulder Opener
*Lying Shoulder Rotation
*Standing Calf Hold
