Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
4 Minute AMRAP/Rest 2 Minutes
6 Minute AMRAP/Rest 3 Minutes
8 Minute AMRAP/Rest 4 Minutes
10 Minute AMRAP
*Start Back Where You Left Off From The Next AMRAP
1200 M Bike
30 KBS (Rx=1.5/1.0)
20 Over The Shoulder Ball Toss (Rx=50/30)
15 HSPU (Box/Ring/Standard/Cage Assisted Pushups)
600 M Bike
10 DB Hang Clean And Jerk Left (Rx=50/30)
10 DB Hang Clean And Jerk Right
15 Burpees
Rx+= (2.0/1.5)
Cool Down
*Lying Shoulder Rotation
*LAX Ball Scapula
*Banded Shoulder Sink
