2/21/2019

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