Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
3 Inchworm Pushups
3 Yoga Pushups
12 Shoulder Taps Per Arm
6 Bar Kips
6 Scap Pulls
:20 Dead Hang Hold
12 Alternating DB Hang Power Snatch
:20 Hand Stand Hold
Metcon
A.: Metcon (No Measure)
EMOM For 12 Minutes:
Health/Function:
1st: 4-5 Heavy DB Rows PER Arm @ 20×1 Tempo
2nd: 2-3 Wall Walks As High As Possible
3rd: Hollow Rock Hold :15-:20
Performance: (RX)
1st: 1-2 Rope Climbs
2nd: Handstand Hold-:20-:25
3rd: Cage L-Sit Hold For :15-:20
Competition/Sport:(RX+)
1st: 1-2 Legless Rope Climbs
2nd: Inverted Shoulder Taps; As Many As Possible In :20-:25
3rd: Rope L-Sit Hold For :15-:20
B.: “Apache” (AMRAP – Rounds and Reps)
10 Minute AMRAP:
18 Double Hang KB Snatches (1.0/.75)
9 CTB Pullups
200 M Run
Health/Function:
10 Minute AMRAP:
12 Alternating Hang DB Snatches (40/25)
6 Pullups (Banded/Jumping)
200 M Run
Cool Down
*Banded Lat Distraction
*Banded Elbow Opener
*Shoulder CAR Hold
