10/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

750 M Bike

10 DB Halo’s Each Direction

10 DB Hang High Pulls Each Arm

5 Grasshoppers/Leg

5 Yoga Pushups

Metcon

A.: Metcon (10 Rounds for time)

Every 3 Minutes For 30 Minutes; Alternate Every Round

1 Set Of Work:

Health/Function

12 Alternating Hang DB Snatches

10 Half Burpees

125 M Run

Performance (RX)

10 Alternating DB Snatches (40/25)

10 Burpees

200 M Run

Competition/Sport (RX+)

12 Alternating DB Snatches (60/40)

12 Burpees To 6″ OH Reach

200 M Run

2nd Set Of Work:

Health/Function

5 DB Renegade Rows

15 Ab Mat Situps

450 M Bike

Performance (RX)

6 DB Devils Press (40/25)

12 V-Ups

500 M Bike

Competition/Sport (RX+)

6 DB Devils Press (50/35)

12 GHD Situps

600 M Bike

Cool Down

*Banded Shoulder Sink

*LAX Ball Pec Against Cage

*Banded Shoulder Opener