Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Over/Under Hugs
10 Scap Pulls
10 Ring Rows
5 Shoulder CARS Against The Wall
10/8 Calorie Row
Metcon
A.: Metcon (No Measure)
Every Minute On The Minute For 10 Minutes:
Evens: 5-6 Seated Z-Press @ 20×1 Tempo (Sub=Seated On Bench DB Press)
Odds: 5-6 Weighted Chinups @ 20×1 Tempo (Inverted Bar Rows)
20×1 Means The Following:
2 Seconds To Lower
0 Second Pause At The Bottom Of The Movement
x Drive Up As Fast As Possible
1 Second Pause At The Top Of The Movement
B.: Metcon (Time)
For Time:
75/60 Calorie Row/30 Burpees
50/40 Calorie Row/20 Burpees
25/20 Calorie Row/10 Burpees
20 Minute Time Cap
Health/Function Option:
15 Minute AMRAP:
20/16 Calorie Row
10 Burpees Or 1/2 Burpees
Cool Down
*Lying Shoulder Rotation
*Foam Roll Quads
*LAX Ball Pec
