10/17/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

200 M Row

10 Pass Thrus

5 Inchworm Pushups

5 Alternating Shoulder Reach Thrus

Metcon

A.: Metcon (No Measure)

Skill Work For 15 Minutes:

Handstand Walks/Handstand Pushups/Handstand Holds

RX+=EMOM For 12 Minutes

1st: 3-5 HSPU @ 30×1 Tempo

2nd: 25-30 Feet HS Walk

3rd: Rest

B.: Metcon (6 Rounds for time)

Every 3 Minutes For 18 Minutes:

Health/Function

250 M Row

40 Jump Rope Singles

10 DB Lateral Hops

Performance (RX)

250 M Row

:30 Double Unders Attempts

Competition/Sport (RX+)

300 M Row

30 Double Unders

Cool Down

*LAX Ball Tricep

*Lying Shoulder Rotation

*KB Calf Smash