12/3/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

18/15 Calorie Row

12 Burpees

9 Thrusters (Rx=95/65)
-Rest 3 Minutes Between A+B-

*Rx+= 115/75

*Health/Function:

12/10 Calorie Row

9 Half Burpees

6 Wall Balls

B. : Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

9 Clean And Jerk (Rx=95/65)

12 T2B (K2E)

18/15 Calorie Bike
-Rest 3 Minutes Between B+C-

*RX+=115/75

*Health/Function:

6 Hang Clean And Push Press

12 Ab Mat Situps

15/12 Calorie Bike

C.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

18/15 Calorie Row

12 Burpees

9 Thrusters (Rx=95/65)
-Rest 3 Minutes Between C+D-

*Rx+= 115/75

*Health/Function:

12/10 Calorie Row

9 Half Burpees

6 Wall Balls

D. : Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

9 Clean And Jerk (Rx=95/65)

12 T2B (K2E)

18/15 Calorie Bike
*RX+=115/75

*Health/Function:

6 Hang Clean And Push Press

12 Ab Mat Situps

15/12 Calorie Bike

Cool Down

*Banded Lat Distraction

*Banded Shoulder Sink

*Frogger