12/11/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15/12 Calorie Bike (Increase Pace Each 5/4 Calories)

+

20 Downward Dog Calf Raises

15 Good Mornings

20 Standing Calf Raises

15 Russian KBS

20 Jumping Jacks

+

Warm Up Clean And Jerk Weight

Metcon

A.: Metcon (AMRAP – Reps)

5X2 Minutes On/1 Minute Off (For Reps)

Competition/Sport (RX+)

6 Clean And Jerks (185/125)

Max Effort Calorie Bike With Time Remaining

Performance (RX)

6 Clean And Jerks (135/95)

Max Effort Calorie Bike With Time Remaining

Health/Function

5 Hang Power Clean

5 Push Press

Max Effort Calorie Bike With Time Remaining

-Rest 5 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Competition/Sport (RX+)

300 M Run

15 Toes 2 Bar

Performance (RX)

200 M Run

12 K2E

Health/Function

125 M Run

12 Ab Mat Situps

Cool Down

*Banded Elbow Opener

*Banded Lat Distraction

*Foam Roll Quads