1/2/2019

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