7/22/2022

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