3/21/2019

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