11/21/2019

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