1/23/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Bike (Increase Pace Each :30)

5 Yoga Pushups

10 Over Under Hugs

15 Bar Kips

20 Jumping Jacks

Weightlifting

A.: Bench Press (2X5-6 Reps; 2X4-5 Reps All @ 30×1)

*Select Bench Press OR Press

A.: Shoulder Press (2X5-6 Reps; 2X4-5 Reps All @ 30×1)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

4 Strict Chinups (8 Ring Rows)

6 Handstand Pushups (2 Wall Walks+6 Pushups)

12/9 Calorie Bike
*RX+=Strict HSPU

*Health/Function:

8 Ring Rows

8 Cage Assisted Pushups

8 Calorie Bike

C.: Metcon (No Measure)

4 Rounds:

:30-:45 Ring Plank Holds

-Rest 1 Minute-

Cool Down

*LAX Ball Scapula

*Elbow Banded Sink

*Lying Shoulder Rotation