Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Deadlift (EMOM FOR 10 Minutes: 2 Reps @ 75% @ 20×1 Tempo)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Push Ups
5 Strict Chinups (10 Ring Rows)
10 Push Press (Rx=115/75)
20/16 Calorie Bike
RX+= 10 HSPU/5 Bar Muscle Ups
Health/Function:
10 Cage Assisted Pushups
10 Ring Rows
10 Pushups Press
15/12 Calorie Bike
-Rest 1 Minute-
Cool Down
*Banded Hamstring Distraction
*Olympic Wall Hold
*Cat/Cow Stretch
