Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Gymnastics Warm Up
Metcon
A.: Metcon (No Measure)
Health/Function:
EMOM For 12 Minutes
1st: 6-8 Banded PVC Arch/Hollows
2nd: :25-:30 Hollow Rock Holds
3rd: :25-:30 Alternating Supermans
Performance: (RX)
EMOM For 12 Minutes
1st: 4-5 Lever Backs
2nd: 3-4 Banded Hip Turnovers
3rd: 1-2 Ring/Bar Muscle Up Attempts
Competitive/Sport:(RX+)
EMOM For 12 Minutes
1st: 4-5(X2) Increasing Ring Kips W/ Legs Together
2nd: 2-3 Ring Muscle Ups (Or Attempts)
3rd: 8-10 GHD Situps
-Rest 5 Minutes Between A+B-
B.: Metcon (No Measure)
EMOM For 25 Minutes:
1st: 350-400 M Bike
2nd: 150 Feet (3 Turf Lengths) KB Farmer’s Carry Left
3rd: 175-225 M Row
4th: 150 Feet (3 Turf Lengths) KB Farmer’s Carry Right
5th: 12-15 Russian KBS
*ADJUST INTENSITY BASED ON 19.1 TOMORROW
Cool Down
*Forearm Sitbacks
*Runner’s Stretch
*Butterfly
