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
