Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
400 M Bike
5 Yoga Pushups
10 Over Under Hugs
:15 Hand Stand Hold
20 Shoulder Taps
:15 Hand Stand Hold
10 Arm Circles Each Direction
5 Scap Pushups
400 M Bike
Weightlifting
A.: Bench Press (1X4-5 Reps; 3X3-4 Reps @ 20×1)
Performance:
5X5-6 Reps @ 20×1 Tempo
Health/Function:
4X6-8 Reps @ 20×1 Tempo
A.: Shoulder Press (1X4-5 Reps; 3X3-4 Reps @ 20×1)
Performance:
5X5-6 Reps @ 20×1 Tempo
Health/Function:
4X6-8 Reps @ 20×1 Tempo
Metcon
B.: Metcon (Time)
Health/Function:
900-750-600-450-300 M Bike
12-10-8-6-4 (1/2 Burpees)
12-10-8-6-4 Cage Assisted Pushups Or Pushups
Performance: (RX)
For Time:
25 Burpee Buy In Then:
1200-1000-800-600-400 M Bike
20-16-12-8-4 Ring Pushups
Competition/Sport: (RX+)
For Time:
20-16-12-8-4
HSPU
Calorie Bike
*40 Burpee Buy Out After Last Bike
-14 Minute CAP-
Cool Down
*LAX Ball Scapula
*LAX Ball Tricep
*Cobra/Child’s Pose
