2/12/2019

Indian Land CrossFit – WOD

Metcon

Warm-up (No Measure)

600 M Bike

5 Shoulder CARS Per Arm

5 Shoulder Pulses Per Arm

5 Shoulder Reach Thrus Per Arm

300 M Bike

10 Push Press

5 Half Burpees

5 Yoga Push Ups

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Health/Function

5 Minute AMRAP:

8 Strict/Cage Assisted Pushups

12 Alternating DB Hang Power Snatch

125 M Run

Performance (Rx)

5 Minute AMRAP:

9 Kipping HSPU

7 Hang Power Snatch (95/65)

125 M Run

Competition/Sport (RX+)

5 Minute AMRAP:

9 Strict Handstand Pushups

7 Hang Squat Snatch (115/75)

125 M Run
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Reps)

Health/Function

5 Minute AMRAP:

1200 M Bike

15 Half Burpees

Max Effort DB Push Press W/ Time Remaining

Performance (Rx)

5 Minute AMRAP:

1600 M Bike

15 Burpees

Max Effort Push Press (95/65) W/ Time Remaining

Competition/Sport (RX+)

5 Minute AMRAP:

1600 M Bike

24 Burpees

Max Effort Push Press (115/75) W/ Time Remaining
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Rounds and Reps)

Health/Function

5 Minute AMRAP:

8 Strict/Cage Assisted Pushups

12 Alternating DB Hang Power Snatch

125 M Run

Performance (Rx)

5 Minute AMRAP:

9 Kipping HSPU

7 Hang Power Snatch (95/65)

125 M Run

Competition/Sport (RX+)

5 Minute AMRAP:

9 Strict Handstand Pushups

7 Hang Squat Snatch (115/75)

125 M Run
-Rest 3 Minutes Between C+D-

D.: Metcon (AMRAP – Reps)

Health/Function

5 Minute AMRAP:

1200 M Bike

15 Half Burpees

Max Effort DB Push Press W/ Time Remaining

Performance (Rx)

5 Minute AMRAP:

1600 M Bike

15 Burpees

Max Effort Push Press (95/65) W/ Time Remaining

Competition/Sport (RX+)

5 Minute AMRAP:

1600 M Bike

24 Burpees

Max Effort Push Press (115/75) W/ Time Remaining

Cool Down

*Lying Shoulder Rotation

*Banded Shoulder SInk

*LAX Ball Shoulder