1/10/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 Power Cleans (Rx=135/95)

20 Burpees
-Rest 3 Minutes Between ALL AMRAP’s-

Health/Function:

5 Hang Power Cleans/10 Half Burpees

RX+= 155/105

B.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

15 Box Jumps (Rx=24/20″)

15 KBS (RX=1.5/1.0)
Health/Function:

10 KBS/20 Box Step Ups

RX+= 2.0/1.5; 30/24

C.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 Power Cleans (Rx=135/95)

20 Burpees
Health/Function:

5 Hang Power Cleans/10 Half Burpees

RX+= 155/105

D.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

15 Box Jumps (Rx=24/20″)

15 KBS (RX=1.5/1.0)
Health/Function:

10 KBS/20 Box Step Ups

RX+= 2.0/1.5; 30/24

E.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

100 Feet KB Farmers Walk Left (2.0/1.5)

100 Feet KB Farmers Walk Right

15 V-Ups

Cool Down

*KB Calf Smash

*Wrist Sitbacks

*Banded Elbow Opener