8/14/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute KB Lat Smash Per Side

+

10 Bar Kips

5 Strict Pullups/Ring Rows

15 Russian KBS

20 Jumping Jacks

125 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

Health/Function:

125 M Run

10 Russian KBS

6 Ring Rows

Performance: (RX)

6 Pullups

10 KBS (1.5/1.0)

200 M Run

Competition/Sport:(RX+)

8 CTB Pullups

12 KBS (2.0/1.5)

200 M Run
-Rest 3 Minutes Between ALL AMRAP’s-

B.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

Health/Function:

125 M Run

10 Ab Mat Situps

6 DB Push Press

Performance: (RX)

8 DB Push Press (40/25)

12 Weighted Ab Mat Situps (25/15)

200 M Run

Competition/Sport:(RX+)

8 DB Push Press (50/35)

12 GHD’s

200 M Run

C.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

Health/Function:

125 M Run

10 Russian KBS

6 Ring Rows

Performance: (RX)

6 Pullups

10 KBS (1.5/1.0)

200 M Run

Competition/Sport:(RX+)

8 CTB Pullups

12 KBS (2.0/1.5)

200 M Run

D.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

Health/Function:

125 M Run

10 Ab Mat Situps

6 DB Push Press

Performance: (RX)

8 DB Push Press (40/25)

12 Weighted Ab Mat Situps (25/15)

200 M Run

Competition/Sport:(RX+)

8 DB Push Press (50/35)

12 GHD’s

200 M Run

Cool Down

*KB Calf Smash

*Banded Couch

*Cobra/Child’s Pose