Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Bike (Increase Pace Every :30)
+
5 Wall Squats
10 Downward Dog Calf Raises
15 Arm Circles
10 Bar Kips
20 Standing Calf Raises
10 Bounding Jumps
Weightlifting
A.: Overhead Squat (Build To A 3 Rep Max In 15 Minutes)
Performance
OHS: 4X5-6 Reps @ 30×1 Tempo
Health/Function
EMOM For 15 Minutes:
1st: OH Barbell Hold: 15-20 Seconds
2nd: 8-10 Wall Squats @ 30×1 Tempo
3rd: Rest
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Health/Function:
100 Feet OH Plate Walk
50 Feet Walking Lunges
50 Jump Rope Singles
10 Ring Rows
Performance (RX):
8 CTB Pullups
16 DB OH Lunges (8/Leg)(40/25)
25 Double Unders
Competition/Sport (RX+):
5 Bar Muscle Ups
25 Feet DB OH Walking Lunge Left Arm (50/35)
25 Feet DB OH Walking Lunge Right Arm (50/35)
50 Double Unders
-Rest 5 Minutes Between B+C-
C.: Metcon (AMRAP – Reps)
ALL PROGRAMS:
2 Minute AMRAP:
Max Effort Calorie Bike
Cool Down
*Banded Lat Distraction
*Banded Shoulder Sink
*LAX Ball Quad
