7/29/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase Pace Each Minute)

15 Bar Kips

15 Scap Pulls

10 Ring Rows

10 Grasshoppers/Leg

10 Wall Squats

10 Empty Bar Front Squats

Weightlifting

A.: Front Squat (5-3-3-3 Reps @ 70/80/85/85% @ 20×1 Tempo)

A.: Overhead Squat (5-3-3-3 Reps @ 70/80/85/85%)

Metcon

B.: Metcon (Time)

Health/Function: For Time:

12 Jumping Pullups OR Ring Rows

(15/12) Calorie Bike

30 Wall Balls

(15/12) Calorie Bike

12 Jumping Pullups OR Ring Rows

Performance (RX) For Time:

24 CTB Pullups/(36/30) Calorie Bike/45 Wall Balls (20/14)

Competition/Sport (RX+) For Time:

14 Thrusters (115/85)

(12/9) Ring Muscle Ups

36/30 Calorie Bike

18 CTB Pullups

14 Wall Balls (30/20)

*12 Minute Time CAP*

Cool Down

*Foam Roll Quads

*Banded Hamstring Distraction

*Banded Couch Stretch