4/8/2019

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