6/6/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

5 BB Strict Press

10 Light Alternating KB Gorilla Rows

10 Ankle Pulses

20 Alternating Downward Dog Calf Raises

25 Jumping Jacks

Metcon

A.: Metcon (4 Rounds for time)

ALL PROGRAMS:

Every 7 Minutes For 28 Minutes Complete The Following:

8 Moderate Strict Press @ 20×1 Tempo

12 Alternating KB Gorilla Rows @ 20×1 Tempo

200 M Run

:30 OH BB Hold (Use Strict Press Weight)

100 M Double KB Farmers Carry

200 M Run

B.: Metcon (No Measure)

5X (:30 On/:30 Off)

Health/Function: Plank Hold

Performance (RX): Alternating Plank Hold

Competition/Sport: Practice Free Hand Standing Hold Or Walks

Cool Down

*KB Calf Smash

*Lying Shoulder Rotation

*Banded Elbow Opener