2/6/2019

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