9/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Row (Pick Up Pace Every :30)

+

10 Downward Dog Calf Raises

10 Ankle Circles Each Direction

20 Jumping Jacks

10 DB Strict Press

:20-:30 Dead Hang Hold

Metcon

A.: Metcon (Distance)

-Rest 8 Minutes Between A+B-

Health/Function

12 Minute AMRAP:

50 Jump Rope Singles

10 Cage Assisted Pushups

200 M Run

5 DB Plank Pulls Per Arm

250 M Row

Performance (RX):

12 Minute AMRAP:

4 Rounds:

200 M Run

5 HSPU

10 Strict Pushups

20 Double Unders

Then:

Max Effort Row With Time Remaining

Competition/Sport (RX+)

12 Minute AMRAP:

800 M Run

20 Strict HSPU

60 Double Unders

400 M Run

20 Kipping HSPU

60 Double Unders

Max Effort Row With Remaining Time

B.: Metcon (Distance)

Health/Function

12 Minute AMRAP:

20 Box Step Ups

10 Ring Rows

200 M Run

5 DB Plank Pulls Per Arm

250 M Row

Performance (RX)

12 Minute AMRAP:

4 Rounds:

200 M Run

20 Double Unders

10 Pullups

Then:

Max Effort Row With Time Remaining

Competition/Sport (RX+)

12 Minute AMRAP:

800 M Run

20 CTB Pullups

60 Double Unders

400 M Run

20 Pullups

60 Double Unders

Max Effort Row With Remaining Time

Cool Down

*Banded Shoulder Sink

*KB Shoulder Distraction

*LAX Ball Thoracic Area