Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1000 M Bike
1 Bear Crawl (down and back)
5 Inchworm Pushups
10 DB Strict Press
5 Seated Rope Pulls
:30 Handstand Hold
Metcon
A.: Metcon (Weight)
Every Minute On The Minute For 16 Minutes:
1st: 6-8 Strict DB Press @ 30×1 Tempo
2nd: 1-3 Rope Climbs (8-10 Ring Rows @ 20×1 Tempo)
3rd: 2-4 Wall Walks (3-5 Inchworms)
4th: 50 M Double KB Farmers Carry
-Rest 5 Minutes Between A+B-
B.: Metcon (Time)
For Time:
1000 M Bike/Rest 2 Minutes
1500 M Bike/Rest 3 Minutes
2000 M Bike/Rest 4 Minutes
2500 M Bike
Health/Function:
4 Rounds
1250 M Bike/Rest 3 Minutes
Cool Down
*Olympic Wall Squat
*Lying Shoulder Rotation
*LAX Ball Scapula
