11/4/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

600 M Bike

3 Inchworm Pushups

6 Grasshoppers/Leg

9 Elephant Toe Touches Per Leg

12 Air Squats W/ thumbs On Shoulders

15 Bar Kips

Metcon

A.: Metcon (AMRAP – Reps)

5 Minute AMRAP’s; REST 4 MINUTES Between Each AMRAP

Health/Function:

5 DB Plank Pulls Per Arm

7 Half Burpees/Burpees

9 Wall Balls

Performance (RX):

8 Pullups

10 Burpees

12 Wall Balls (20/14)

Competition/Sport (RX+):

25 Burpees

40 Wall Balls (20/14)

Max Effort CTB Pullups With Time Remaining

B.: Metcon (AMRAP – Reps)

Health/Function:

8/6 Calorie Bike

8 Cage Assisted Pushups

8 Ring Rows

Performance (RX):

12/9 Calorie Bike

8 Alternating DB Snatch (40/25)

4 DB Manmakers

Competition/Sport (RX+):

15/12 Calorie Bike

10 Alternating DB Snatch (50/35)

5 DB Manmakers (50/35)

C.: Metcon (AMRAP – Reps)

Health/Function:

5 DB Plank Pulls Per Arm

7 Half Burpees/Burpees

9 Wall Balls

Performance (RX):

8 Pullups

10 Burpees

12 Wall Balls (20/14)

Competition/Sport (RX+):

25 Burpees

40 Wall Balls (20/14)

Max Effort CTB Pullups With Time Remaining

D.: Metcon (AMRAP – Reps)

Health/Function:

8/6 Calorie Bike

8 Cage Assisted Pushups

8 Ring Rows

Performance (RX):

12/9 Calorie Bike

8 Alternating DB Snatch (40/25)

4 DB Manmakers

Competition/Sport (RX+):

15/12 Calorie Bike

10 Alternating DB Snatch (50/35)

5 DB Manmakers (50/35)

Cool Down

*Olympic Wall Squat

*Box Pigeon

*Seat And Reach Hold