12/10/2018

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