Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
30 Shoulder Taps
250 M Row
10 Pushups
300 M Bike
:30 HS/Plank Hold
Metcon
A.: Metcon (No Measure)
EMOM For 12 Minutes:
1st: 100 Feet Double KB Farmers Walk
2nd: 5-6 Strict HSPU (Scaled-Kipping, On Box, Cage Assisted Pushups, Seated DB Press, Etc)
3rd: 100 Feet Double KB Farmers Walk
4th: 6-8 Strict Ring Dips (Scaled-Kipping, Box, Seated DB Extensions)
B.: 6/28/2018 (AMRAP – Rounds and Reps)
25 Minute AMRAP:
2500 M Bike
750 M Row
40 Burpees
*Compare TO 6/28/2018
Health/Function:
4 Rounds:
500 M Bike
400 M Row
12 Burpees
-Rest 2 Minutes-
Cool Down
*3 Minute Cooldown Walk
*LAX Ball Triceps
*LAX Ball Scapula
