9/23/2019

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