9/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Scapula 1 Minute Per Side

+

10 Calorie Bike

6 Half Burpees

10 Calorie Row

6 Grasshoppers/Leg

10 Air Squats

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP: (Rest 4 Minutes Between AMRAP’s)

Health/Function:

10 Ab Mat Situps

8 Over The Shoulder Ball Slams

8/6 Calorie Bike

Performance (RX):

15 Ab Mat Situps

12 Over The Shoulder Ball Slams (40/25)

9/7 Calorie Bike

Competition/Sport (Rx+):

12 Toes To Bar

12 Over The Shoulder Ball Slams (50/30)

12/9 Calorie Bike

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

Health/Function:

10 Half Burpees

8 Alternating DB Power Snatch

8/6 Calorie Row

Performance (RX):

12 Burpees

12 Alternating DB Power Snatch (40/25)

9/7 Calorie Row

Competition/Sport (Rx+):

12 Burpees To 6″ OH Reach

12 Alternating DB Power Snatch (60/40)

12/9 Calorie Row

C.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

Health/Function:

10/8 Calorie Bike

8 Over The Shoulder Ball Slam

6 Alternating DB Power Snatch

10/8 Calorie Row

8 Ab Mat Situps

6 Half Burpees

Performance (RX):

12/9 Calorie Bike

10 Over The Shoulder Ball Slam

8 Alternating DB Power Snatch

12/9 Calorie Row

10 Ab Mat Situps

8 Burpees

Competition/Sport (Rx+):

15/12 Calorie Bike

12 Over The Shoulder Ball Slam

9 Alternating DB Power Snatch

15/12 Calorie Row

12 Burpees To 6″ Reach

9 Toes To Bar

Cool Down

*Lying LAX Ball Chest Scrub

*Lying Shoulder Rotation

*Banded Shoulder Sink