Indian Land CrossFit – Open Gym
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (Time)
3 Rounds: (Rest 3 Minutes Between Rounds)
Health/Function
25/20 Calorie Bike
10 Cage Assisted Pushups Or Hand Release Pushups
20 Box Step Ups
10 Double DB Push Press
Performance (RX)
10 Kipping HSPU
20 Box Over Jumps (24/20″)
10 Clapping Pushups
30/24 Calorie Bike
Competition/Sport (RX+)
12 Strict HSPU
24 Box Over Jumps (24/20″)
12 Kipping HSPU
36/30 Calorie Bike
B.: Metcon (Time)
2 Rounds (Rest 1 Minute Between Rounds)
200 M Double KB Farmer’s Carry
Health/Function=Challenging, Unbroken Weight
RX=1.5/1.0
RX+=2.0/1.5
Cool Down
*LAX Ball Forearms
*Banded Bully Stretch
*Foam Roll LATS
