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
