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
