12/19/2019

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