Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Lying Rope Pulls
6 Inchworm Pushups
12/9 Calorie Bike
24 Jumping Jacks
12/9 Calorie Bike
6 Clapping Push Ups
3 Lying Rope Pulls
Weightlifting
A1.: Shoulder Press (5-3-3-3-ME Reps @ (70/80/80/85/85%))
-Rest :30 Then Perform A2-
A1.: Bench Press (5-3-3-3-ME Reps @ (70/80/80/85/85%))
-Rest :30 Then Perform A2-
A2.: Ring Rows (4X8-10 Reps @ 21×1 Tempo)
Rx+= Feet Elevated Ring Rows
*Rest 2 Minutes; Go Back To A1
Metcon
B.: Metcon (Time)
For Time:
50/40 Calorie Bike
30 KBS (Rx=1.5/1.0)
5 Rope Climbs (15 DB Renegade Rows No Pushups)
30 KBS
50/40 Calorie Bike
Rx+= (2.0/1.5)
Health/Function:
4 Rounds:
15/10 Calorie Bike
12 KBS
6 Push Press
Cool Down
*Cobra/Child’s Pose
*Banded Lat Opener
*Banded WB Opener
