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
