10/5/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Grasshoppers Per Leg

10 Scap Pulls

15 Bounding Jumps

10 Bar Kips

5 Alternating Cobra/Child’s Pose

10 1 Legged Standing Calf Raise

125 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP/Rest 5 Minutes

9 Minute AMRAP/Rest 3 Minutes

6 Minute AMRAP:

*Start Back Where You Left Off

30 Double Unders

15 Power Cleans (Rx=95/65)

12 Pullups

200 M Run

30 Double Unders

9 Thrusters (Rx=95/65)

3 Rope Climbs

200 M Run
Rx+=CTB Pullups/(115/75)

Health/Function:

60 Singles

10 Hang Power Cleans

10 Ring Rows

125 M Run

60 Singles

10 Air Squats

15 Ab Mat Situps

125 M Run

Cool Down

*BB Calf Smash

*Shoulder Head Thru Against Wall

*Pigeon Hold