Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20/16 Calorie Row
10 Step Ups Total
10 Box Jumps (Smaller Height)
8 Half Burpees
8 Bar Kips
8 Ring Rows
Metcon
A.: “Scalper” (AMRAP – Rounds and Reps)
24 Minute AMRAP:
48/40 Calorie Row
36 Alternating DB Power Snatch (50/30)
24 Burpee Box Jumps (24/20)
Health Function Option
5 Rounds:
12 Alternating DB Hang Power Snatch
10 Burpees
20/16 Calorie Row
-Rest 1 Minute Between Rounds-
-Rest 7 Minutes Between A+B-
B.: Metcon (Time)
Health/Function:
3 Rounds:
20 Ab Mat Situps
12 Ring Rows
Performance (RX)
For Time:
15 Strict Chinups
40 V-Ups
15 Strict Chinups
Competition/Sport (RX+):
3 Rounds:
20 GHD Situps
5 Bar Muscle Ups
*Time CAP 10 Minutes
Cool Down
*Banded Lat Distraction
*Foam Roll Lats
*LAX Ball Scapula
