10/8/2018

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