Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Banded Shoulder Sink
+
5 Bike Calories @ 65%
5 Bike Calories @ 75%
5 Bike Calories @ 85%
10 Russian KBS
15 Glute Bridges (Hold 1 Second @ Top)
Weightlifting
A.: Bench Press (3-3-3-2 @ 20×1; 80/85/87.5/87.5+%; Rest 2-3 Minute)
A.: Shoulder Press (3-3-3-2@ 20×1; 80/85/87.5/87.5+%; Rest 2-3 Minutes)
Metcon
B.: Metcon (AMRAP – Reps)
4x: (:30 On/:30 Off) (For Reps)
Health/Function: DB Plank Rows
Performance (RX): Max Effort Pullups
Competition/Sport (RX+): Max Effort CTB Pullups
C.: Metcon (Time)
For Time: (10 Minute CAP)
Health/Function:
15-12-9
Calorie Bike
20-16-12
KBS
Performance (RX):
21-21-21
Calorie Bike
24-16-8
KBS (1.5/1.0)
Competition/Sport (RX+):
21-21-21
Calorie Bike
21-15-9
Double KB Hang Snatch (1.0/.75)
Cool Down
*LAX Ball Forearm
*Banded Wrist Distraction
*Shoulder CAR Hold
