Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 Calorie Row
:20 Hand Stand Hold Or 10 Shoulder Taps Per Arm
3 HS Negatives Or 6 Yoga Pushups
6 Shoulder CARS Per Arm
:20 Dead Hang Hold Or 10 Bar Kips
Metcon
A.: Metcon (No Measure)
EMOM For 16 Minutes:
Health/Function:
1st: 10-12 Bar Kips W/ Towel Or Ball In Between Feet
2nd: Box Dip Hold :20-:25
3rd: 5-6 Box HSPU @ 30×1 Tempo
4th: Rest
Performance: (RX)
1st: 2-5 Jumping Ring Or Bar Muscle Ups
2nd: Ring Dip Hold :20-:25
3rd: As Many Kipping HSPU In :30
4th: Rest
Competition/Sport: (RX+)
1st: 2-5 Ring Muscle Ups
2nd: Ring HS Hold :20-:25
3rd: As Many Strict HSPU In :30
4th: Rest
B.: “Vision Quest” (AMRAP – Rounds and Reps)
2X5 Minute AMRAP’s:
21 Alternating DB Power Snatch (60/40)
15 Calorie Row
9 T2B
*Rest 3 Minutes Between AMRAP’s
*Pick Up Where You Left Off
Health/Function Option:
2X5 Minute AMRAP’s:
10 DB Hang Power Snatch (5/Arm)
10 Calorie Row
10 Ab Mat Situps
Cool Down
*Banded Bully Stretch
*LAX Ball Lat
*Shoulder CAR Hold
