Indian Land CrossFit – Open Gym
Warm-up
Warm-up (No Measure)
5 Minute Bike (Alternate Paces Between 65% and 85% every :30)
+
15 Banded Good Mornings
10 Banded Pass Thrus
10 Banded Around The World’s Each Way
10 Banded Sampson Lunges (5/Leg)
10 Light DB Push Press
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
3X6 Minute AMRAP/Rest 4 Minutes Between AMRAP’s
*Pick Up Where You Left Off
Health/Function
50 Feet Bear Crawl/10 Ball Slams/550 M Bike/10 Double DB Push Press
Performance (RX)
3 Wall Walks/12 Ball Slams (30/20)/10 Double DB Push Press (50/35)/650 M Bike
Competition/Sport (RX+)
50 Feet Handstand Walk/8 Over The Shoulder Ball Slams (100/75)/750 M Bike/8 DB Hang Clean And Jerk Per Arm (65/40)
Cool Down
*Banded Hamstring Distraction
*Foam Roll Quads
*Pigeon Hold
