4/22/2019

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