Indian Land CrossFit – WOD
Warm-up
3 MINUTE BIKE (INCREASE PACE EACH MINUTE)
15 GOOD MORNINGS
30 MOUNTAIN CLIMBERS
30 JUMPING JACKS
10 SAMPSON LUNGES/LEG
10 HALF BURPEES/BURPEES
10 AIR SQUATS W/ THUMBS ON SHOULDERS
Metcon
A.: HEALTH/FUNCTION (AMRAP – Reps)
4 ROUNDS:
1 MINUTE MAX EFFORT BURPEES
1 MINUTE MAX EFFORT WALL BALLS
1 MINUTE MAX EFFORT OVER THE SHOULDER BALL SLAMS
2 MINUTE MAX EFFORT CALORIE BIKE
-REST 2 MINUTES BETWEEN ROUNDS-
PERFORMANCE (RX) (AMRAP – Reps)
4 ROUNDS:
2 MINUTE MAX EFFORT CALORIE BIKE
1 MINUTE MAX EFFORT OVER THE SHOULDER BALL SLAMS (50/30)
1 MINUTE MAX EFFORT BURPEES TO 6″ OH REACH
1 MINUTE MAX EFFORT WALL BALLS (20/14)
-REST 2 MINUTES BETWEEN ROUNDS-
COMPETITION/SPORT (RX+) (AMRAP – Reps)
4 ROUNDS:
1 MINUTE MAX EFFORT OVER THE SHOULDER BALL SLAMS (100/75)
1 MINUTE MAX EFFORT BURPEES TO 12″ REACH
2 MINUTE MAX EFFORT CALORIE BIKE
1 MINUTE MAX EFFORT WALL BALLS (30/20)
-REST 2 MINUTES BETWEEN ROUNDS-
Cool Down
FOLLOW PLIABILITY OR BELOW:
*BROKEN TOE
*BUTTERFLY
*OLYMPIC WALL SQUAT
