3/18/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Calorie Row

10 Scap Pulls

:20 HS Hold

+

2 Rounds: (Empty Bar)

5 High Hang Pulls

5 Push Press

+

2 Rounds:

5 Hang Power Cleans

2 Neg HSPU Or 5 Inchworm Pushups

Metcon

A.: Metcon (AMRAP – Reps)

Health/Function:

5X1 Minute AMRAP:

5 Hang Power Cleans

Max Reps Cage Assisted Pushups/Pushups W/ Time Remaining

-Rest 1 Minute-

Performance: (RX)

5X1 Minute AMRAP:

5 Hang Power Cleans (135/95)

Max Reps Kipping HSPU W/ Time Remaining

-Rest 1 Minute-

Competition/Sport: (RX+)

5X1 Minute AMRAP:

5 Hang Power Cleans (165/105)

Max Reps Strict HSPU W/ Time Remaining
*Score Is Total Number Of Pushing Reps

B.: Metcon (Time)

Health/Function:

15-12-9:

Calorie Row

Push Press

-Rest 2 Minutes-

15-12-9:

Calorie Row

Ring Rows

Performance:

15-12-9:

Calorie Row

Push Press (115/75)

-Rest 2 Minutes-

15-12-9:

Calorie Row

Pullups

Competitive/Sport:

15-12-9:

Calorie Row

Shoulder To Overhead (155/105)

-Rest 2 Minutes-

15-12-9:

Calorie Row

Chest To Bar Pullups

Cool Down

*LAX Ball Front Of Shoulder

*LAX Ball Tricep

*Child’s Pose/Cobra