2/18/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

750 M Bike

10 Empty Bar Push Press

10 Scap Pulls

10 Ring Rows

5 Inchworm Push Ups

:30 Handstand Hold

Metcon

A.: Metcon (Weight)

Health/Function:

EMOM For 20 Minutes

1st: 6-8 Seated DB Press @ 20×1 Tempo

2nd: 6-8 Ring Rows @ 20×1 Tempo

3rd: 8-10 Half Burpees

4th: Rest

Performance: (RX)

EMOM For 20 Minutes

1st: 5-6 HEAVY Push Press

2nd: 4-6 Strict Pullups @ 20×1 Tempo

3rd: 8-10 Bar Facing Burpees

4th: Rest

Competitive/Sport: (RX+)

EMOM For 20 Minutes

1st: 5-6 HEAVY Shoulder To Overhead

2nd: 4-6 Strict CTB Pullups @ 20×1 Tempo

3rd: 2-3 Burpee Muscle Ups

4th: Rest

B.: Metcon (AMRAP – Reps)

Health/Function:

3 Minute AMRAP/Rest 1 Minute Between Rounds-3 Rounds

1000 M Bike

Max Effort Cage Assisted/Pushups @ 20×1 Tempo

Performance: (RX)

3 Minute AMRAP/Rest 1 Minute Between Rounds-3 Rounds

1200 M Bike

Max Effort Kipping HSPU

Competitive/Sport: (RX+)

3 Minute AMRAP/Rest 1 Minute Between Rounds-3 Rounds

1200 M Bike

Max Effort Kipping Deficit HSPU (6″/4″)

Cool Down

*LAX Ball Pec

*LAX Ball Scapula

*Banded Bully Stretch