9/24/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1000 M Bike

10 Grasshoppers Total

15 Good Mornings

+

Hang Power Clean Warm Up

Metcon

A.: Metcon (AMRAP – Reps)

3X1 Minute Max Effort Hang Power Cleans

-Rest 2 Minutes Between Rounds-

Competition/Sport (RX+)= (185/125)

Performance (Rx)=(135/95)

Health/Function=(95/65)

B.: Metcon (Time)

Health/Function:

4 Rounds:

125 M Run

10 KBS

8 Wall Balls

Performance (RX)

For Time:

18 KBS (1.5/1.0)

200 M Run

24 Wall Balls (20/14)

200 M Run

18 KBS

200 M Run

Competition/Sport (RX+)

For Time:

300 M Run

25 KBS (2.0/1.5)

35 Wall Balls (20/14)

25 KBS

300 M Run

*10 Minute CAP*

C.: Metcon (Calories)

ALL PROGRAMS:

:45 Calorie Bike Sprint

-Rest 3 Minutes-

:30 Calorie Bike Sprint

-Rest 2 Minutes-

:15 Calorie Bike Sprint

Cool Down

*KB Calf Smash

*Banded Calf Distraction

*LAX Ball Tricep