Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1500 M Bike
+
2 Rounds:
:30 Plank Hold
1 Down 50ft Crab Walk
:30 Dead Hang Hold
1 Down and Back Bear Crawl
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
8 Minute AMRAP:
15/12 Calorie Bike
15 Ab Mat Situps
Performance:
8 Minute AMRAP:
25/20 Calorie Bike
15 V-Ups
Competitive/Sport:
8 Minute AMRAP:
30/24 Calorie Bike
20 GHD Situps
-Rest 4 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
8 Minute AMRAP:
200 M Run
3 Inchworms+20 Shoulder Taps
Performance:
8 Minute AMRAP
200 M Run
3 Wall Walks
Competitive/Sport:
8 Minute AMRAP:
200 M Run
50 Feet Handstand Walk
-Rest 4 Minutes Between B+C-
C.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
8 Minute AMRAP:
10 Ab Mat Situps
125 M Run
2 Inchworm+12 Shoulder Taps
12/10 Calorie Bike
Performance:
8 Minute AMRAP:
12 V-Ups
125 M Run
2 Wall Walks
15/12 Calorie Bike
Competitive/Sport:
8 Minute AMRAP:
12 GHD Situps
125 M Run
30 Feet HS Walk
18/14 Calorie Bike
Cool Down
*Lying Shoulder Rotation
*Shoulder Pulse Hold Against Wall
*LAX Ball Scapula
