Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
7 Calorie Bike Easy
7 Calorie Bike Fast
10 Bar Kips
10 Light DB Press
:30 HS Or Plank Hold
Metcon
A.: Metcon (No Measure)
Every 2 Minutes For 16 Minutes:
Health/Function:
1st: 8-10 Ring Rows @ 20×1+6-9 Calorie Bike Sprint
2nd: 8-10 Standing DB Press @20×1+6-8 Burpees Or Half Burpees
Performance: (RX)
1st: 6-8 SA DB Row @ 20×1+8-10 Calorie Bike Sprint
2nd: 6-8 Z-Presses @ 20×1+8-10 Burpees
Competition/Sport:(RX+)
1st: 3-5 Bar Muscle Ups+8-10 Calorie Bike Sprint
2nd: 4-8 Strict/Def HSPU+8-10 Burpees To 6″ Reach
B.: Metcon (Calories)
ALL PROGRAMS
5X:
2 Minute Max Effort Bike Calories
-Rest 1 Minute Between Rounds-
*Pick Up Wattage Each Round (e.g. 250/275/300/325/350)
*Think 75%/80%/85%/90%/90+%
*Calories Should Go Up Each Round
Cool Down
*Foam Roll Quads
*LAX Ball Front Deltoids
*Banded LAT Distraction
