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
