6/19/2019

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