8/30/2019

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