6/30/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

800 M Bike (Increase Pace Each 200 M)

+

:20 Bar Hang

10 Scap Pulls

10 Bar Kips

20 Downward Dog Calf Raises

30 Standing Calf Raises

40 Bounding Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7X3 Minute AMRAP’s/Rest 1 Minute

*Start Back Where You Left Off

Health/Function

400 M Bike

10 Half Burpees

50 Jump Rope Singles

15 Ab Mat Situps

Performance (RX)

12 Knees To Elbow

500 M Bike

20 Double Unders

8 Burpees

Competition/Sport (RX+)

10 T2B

40 Double Unders

10 Burpees

600 M Bike

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

7X3 Minute AMRAP’s/Rest 1 Minute

*Start Back Where You Left Off

125 M Run

8 Burpees

50 Jump Rope Or 25 Double Unders

15 Ab Mat Situps

Cool Down

*Lying Shoulder Rotation

*Couch Stretch

*Banded Pec Opener