Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
400 M Bike Slow
400 M Moderate
400 M Fast
+
2X:
9 Bar Kips
3 Inchworm Pushups
9 DB Strict Press
3 Yoga Pushups
9 Over Under Hugs
Weightlifting
A.: Push Press (4X5 Reps)
A.: Push Jerk (2X5;2X3;2X2)
Metcon
B.: Metcon (AMRAP – Reps)
Health/Function:
8 Minute AMRAP:
Complete 3 Rounds Of The Following Then Max Effort Burpees With Time Remaining:
5 DB Renegade Rows
10/8 Calorie Bike
10 Lying Leg Raises
Performance: (RX)
8 Minute AMRAP:
Complete 3 Rounds Of The Following Then Max Effort Burpee Pullups With Time Remaining:
5 Devils Press (35/20)
10 K2E
12/10 Calorie Bike
Competition/Sport:(RX+)
8 Minute AMRAP:
Complete 3 Rounds Of The Following Then Max Effort Burpee Bar Muscle Ups W/ Time Remaining:
5 Devils Press (50/35)
10 T2B
15/12 Calorie Bike
Cool Down
*LAX Ball Scapula
*Shoulder Thru Hold
*Banded Elbow Opener
