3/11/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1500 M Bike

+

3 Rounds: (Increase Weight Each Round)

5 Deadlifts

5 Push Press

5 Hang Power Cleans

5 Thrusters

Metcon

A.: Metcon (Time)

Health/Function:

20 Ring Rows/15 KBS

40 Ab Mat Situps/15 KBS

80 Jump Rope SIngles/15 KBS

Performance (Rx):

12 Strict Chinups/8 Hang Power Cleans (115/75)

30 Knees To Elbows/8 Hang Power Cleans

50 Double Unders/8 Hang Power Cleans

Competition/Sport (RX+):

For Time:

20 Strict Chinups/8 Hang Power Cleans (155/105)

30 T2B/8 Hang Power Cleans

100 Double Unders/8 Hang Power Cleans
-REST EXACTLY 5 MINUTES BETWEEN A+B-

B.: Metcon (Time)

Health/Function:

15/12 Calorie Bike/10 DB Rows Per Arm

15/12 Calorie Bike/20 Wall Balls

15/12 Calorie Bike/20 DB Push Press Per Arm

Performance (Rx):

20/16 Calorie Bike/10 CTB Pullups

20/16 Calorie Bike/15 Thrusters (115/75)

20/16 Calorie Bike/20 Push Press (115/75)

Competition/Sport (RX+):

For Time:

20/16 Calorie Bike/10 Bar Muscle Ups

20/16 Calorie Bike/15 Thrusters (155/105)

20/16 Calorie Bike/20 Push Jerks (155/105)

Cool Down

*Lying Shoulder Rotation

*Bully Stretch

*LAX Ball Pec