7/19/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded OH Hold Per Arm

10 Bar Kips

1 Minute DB Bench Sink Hold

10 Bar Kips

:30 Upside Down KB Hold Per Arm

15 Calorie Row

Weightlifting

A.: Overhead Squat (4X4-5 Reps; Increase Weight Each Set If Possible)

Health/Function:

OH BB Hold: 4X :20-:25; Heavier Then Previous Week

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

Health/Function:

10 Ring Rows

15 Ab Mat Situps

20/16 Calorie Row

Performance (RX):

18 Pullups

24 Weighted Ab Mat Situps (25/15)

30/24 Calorie Row

Competition/Sport (RX+):

6 Bar Muscle Ups

24/20 Calorie Row

12 CTB Pullups

24/20 Calorie Row

18 GHD Situps

24/20 Calorie Row

Cool Down

*Banded Shoulder Sink

*Shoulder Thru Hold

*Hands Against Wall Stretch