12/31/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

750 M Bike

20 Shoulder Tap

15 Bar Kips

10 DB Hang High Pulls Per Arm

5 Shoulder CARS Per Arm

Metcon

A.: Metcon (AMRAP – Reps)

8 Minutes AMRAP/3 Minutes Off Between AMRAP’s

Competition/Sport (RX+)

3000/2700 M Bike

25 CTB Pullups

*Max Effort Strict HSPU With Time Remaining

Performance (RX)

2500/2250 M Bike

25 Pullups

*Max Effort Kipping HSPU With Time Remaining

Health/Function

2000/1800 M Bike

20 Single Arm DB Row Left

20 Single Arm DB Row Right

*Max Effort Box Pike Pushups With Time Remaining

B.: Metcon (AMRAP – Reps)

Competition/Sport (RX+)

60 Alternating DB Snatch (50/35)

30 Burpees

*Max Effort Calorie Bike With Time Remaining

Performance (RX)

50 Alternating DB Snatch (40/25)

25 Burpees

*Max Effort Calorie Bike With Time Remaining

Health/Function

20 DB Hang Power Snatch Right

20 DB Hang Power Snatch Left

20 Burpees

*Max Effort Calorie Bike With Time Remaining

C.: Metcon (AMRAP – Reps)

Competition/Sport (RX+)

3 Rounds:

6 Strict HSPU/8 CTB Pullups/6 Burpees/8 Alternating DB Snatch

*Max Effort Calorie Bike With Time Remaining

Performance (RX)

3 Rounds:

6 Kipping HSPU/8 Pullups/6 Burpees/8 Alternating DB Snatch

*Max Effort Calorie Bike With Time Remaining

Health/Function

3 Rounds:

6 Pike HSPU/8 Single Arm DB Row Per Arm/6 Burpees/4 DB Hang Snatch Per Arm

*Max Effort Calorie Bike With Time Remaining

Cool Down

*Banded Shoulder Distraction

*Pigeon

*Butterfly