Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
750 M Bike (Increase Pace Each 250m)
5 Inchworm Pushups
10 DB Halos Each Direction
20 Mountain Climbers Per Leg
10 Empty Bar Power Snatch
:20 Wall Walk Hold
Metcon
A.: Metcon (Weight)
EMOM For 25 Minutes:
1st: 2 Moderate/Heavy Power Snatch
2nd: 4-8 Strict HSPU/4-8 Kipping HSPU/6-10 Pushups/Cage Assisted @ 20×1 Tempo
3rd: 2 Moderate/Heavy Power Snatch
4th: 375-475 M Bike
5th: Rest
-Rest 5 Minutes Between A+B-
B.: Metcon (Time)
ALL PROGRAMS
For Time:
20 Burpees
40/32 Calorie Bike
20 Burpees
*10 Minute CAP
Cool Down
*Banded Elbow Opener
*Banded Pec Opener
*Lying Shoulder Rotation
