Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
750 M Bike (Increase Pace Each 250)
5 Yoga Pushups
:15 Handstand Hold
10 Over/Under Hugs
:15 Handstand Hold
10 Half Burpees
3 Handstand Negatives Or 6 Pike Pushup Practice
Metcon
A.: Metcon (No Measure)
EMOM For 8 Minutes:
Competition/Sport (RX+)
5-6 Strict HSPU @ 20×1 Tempo
Performance (RX)
3-4 HSPU+3-4 Box Pike HSPU
Health/Function
3-4 Pike Pushups+3-4 Cage Assisted Pushups
-Rest 2 Minutes Between A+B-
B.: Metcon (No Measure)
EMOM For 8 Minutes:
Competition/Sport (RX+)
8-10 Toes To Rings
Performance (RX)
6-8 Toes To Bar
Health/Function
6-8 Knees To Elbows
-Rest 2 Minutes Between B+C-
C.: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
Competition/Sport (RX+)
1250 M Bike
25 Burpees
Performance (RX)
1000 M Bike
15 Burpees
Health/Function
500 M Bike
10 Burpees/Half Burpees
Cool Down
*Lying Shoulder Rotation
*LAX Ball Scapula
*Shoulder CAR Hold
