12/23/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Elbow Opener Per Side

20 Over Under Hugs

10 Ring Rows

5 Yoga Pushups

600 M Bike

Weightlifting

A.: Bench Press (4X5-6 @ 30×1 Tempo)

Health/Function: 4X6-8 Reps @ 30×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

10 Minute AMRAP:

Ascending Ladder For Reps

*Increase By 2 Reps Each Round

*Example- 2/4/6/8/10/12/Etc

Competition/Sport (RX+)

Strict Deficit Handstand Pushups (4/2″)

Strict Chest To Bar Pullups

Strict Ring Dips

Strict Chest To Bar Pullups

Performance (RX)

Kipping Handstand Pushups

Strict Chinups

Standing DB Strict Press (40/25)

Strict Chinups

Health/Function

Cage Assisted Pushups

Ring Rows

Seated DB Strict Press

Single Arm DB Row Per Arm

C.: Metcon (Calories)

ALL PROGRAMS:

2 Minute Max Effort Calorie Bike

Cool Down

*Banded Shoulder Sink

*Lying Shoulder Rotation

*LAX Ball Scapula