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
