10/9/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Shoulder 2 Minutes Per Side

+

12/9 Calorie Bike

15 Bar Kips (Increase Kip Every 5 Reps)

15 Scap Pulls

12 KB Sumo DL High Pull

Weightlifting

A. : Hang Power Clean (5X3 Reps)

RX+= Hang Squat Clean

Health+Function: 5X5 Reps

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function:

10 Ab Mat Situps

10/8 Calorie Bike

10 DB Goblet Squats

Performance (RX):

12 K2E

12/10 Calorie Bike

24 Walking Lunges (12/Leg)

Competition/Sport (RX+):

25 Toes 2 Bar

25/20 Calorie Bike

50 Jumping Lunges (25/Leg)

C.: Metcon (Time)

ALL Programs

For Time:

300 M Double KB Farmers Carry

Health/Function=(1.0/.75)

RX=(1.5/1.0)

Rx+= (2.0/1.5)

Cool Down

*LAX Ball Forearms

*KB Lat Smash

*Grasshopper Hold