WOD – Thu, Feb 29

Indian Land CrossFit – WOD

Warm-up

3 MINUTES FOAM ROLL; LATS/GLUTES/QUADS

2 MINUTE BANDED ANKLE DISTRACTION

2 MINUTES BIKE/ROW/RUN

1 MINUTE ALTERNATING SAMPSON LUNGE HOLDS

Metcon

A.: Metcon (No Measure)

TAKE 20 MINUTES TO WORK ON ONE OF THE FOLLOWING SKILLS:

*HSPU

*BARBELL WORK

*ROPE CLIMBS

*DOUBLE UNDERS

*PULLUPS/CTB PULLUPS

B.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 18 MINUTES:

1ST: 12-16 BOX JUMPS OR 14-18 BOX STEP UPS

2ND: 12-15 KBS OR RUSSIAN KBS

3RD: 9-15 CALORIE ROW

Cool Down

*BANDED COUCH

*BUTTERFLY

*LYING SHOULDER ROTATION

Endurance – Thu, Feb 29

Indian Land CrossFit – Endurance

Warm Up

COACH’S CHOICE

Metcon

A.: EVERY MINUTE ON THE MINUTE FOR 36 MINUTES (No Measure)

1ST: 8-10 CALORIE BIKE

2ND: 10-15 BALL SLAMS (30/20)

3RD: 14-18 RUSSIAN KBS (1.5/1.0)

4TH: 14-18 BOX STEP UPS (24/20″)

5TH: 8-10 CALORIE BIKE

6TH: REST

WOD – Thu, Feb 29

Indian Land CrossFit – WOD

Warm-up

3 MINUTES FOAM ROLL; LATS/GLUTES/QUADS

2 MINUTE BANDED ANKLE DISTRACTION

2 MINUTES BIKE/ROW/RUN

1 MINUTE AKTERNATING SAMPSON LUNGE HOLDS

Metcon

A.: Metcon (No Measure)

TAKE 20 MINUTES TO WORK ON ONE OF THE FOLLOWING SKILLS:

*HSPU

*BARBELL WORK

*ROPE CLIMBS

*DOUBLE UNDERS

*PULLUPS/CTB PULLUPS

B.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 18 MINUTES:

1ST: 12-16 BOX JUMPS OR 14-18 BOX STEP UPS

2ND: 12-15 KBS OR RUSSIAN KBS

3RD: 9-15 CALORIE ROW

Cool Down

*BANDED COUCH

*BUTTERFLY

*LYING SHOULDER ROTATION

Endurance – Thu, Feb 29

Indian Land CrossFit – Endurance

Warm Up

COACH’S CHOICE

Metcon

A.: EVERY MINUTE ON THE MINUTE FOR 36 MINUTES (No Measure)

1ST:

2ND:

3RD:

4TH:

5TH:

6TH: REST

WOD – Thu, Feb 29

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (Time)

Cool Down

*

*

*

WOD – Wed, Feb 28

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE (ALTERNATE PACES 65 AND 85%)

+

15 RING OR BAR SCAP PULLS

15 RING OR BAR KIPS

10-15 V-UPS

10 DB HANG PULLS PER ARM

10 POWER JUMPS

Metcon

A.: 30 MINUTE AMRAP (AMRAP – Rounds and Reps)

300 M RUN

12 ALTERNATING DB SNATCH (50/35)

10 TOES 2 BAR

18/15 CALORIE BIKE

SCALED OPTIONS:

200 M RUN

LIGHTER DB SNATCH

TOES 2 RING/HANGING KNEE RAISES/AB MAT SITUPS

14/11 CALORIE BIKE

Cool Down

*FOAM ROLL LATS

*BANDED SHOULDER SINK

*LAX BALL FOREARMS

WOD – Wed, Feb 28

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE (ALTERNATE PACES 65 AND 85%)

+

15 RING OR BAR SCAP PULLS

15 RING OR BAR KIPS

10-15 V-UPS

10 DB HANG PULLS PER ARM

10 POWER JUMPS

Metcon

A.: 30 MINUTE AMRAP (AMRAP – Rounds and Reps)

300 M RUN

12 ALTERNATING DB SNATCH (50/35)

10 TOES 2 BAR

18/15 CALORIE BIKE

SCALED OPTIONS:

200 M RUN

LIGHTER DB SNTACH

TOES 2 RING/HANGING KNEE RAISES/AB MAT SITUPS

14/11 CALORIE BIKE

Cool Down

*FOAM ROLL LATS

*BANDED SHOULDER SINK

*LAX BALL FOREARMS

WOD – Wed, Feb 28

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Metcon

A.: 30 MINUTE AMRAP (AMRAP – Rounds and Reps)

RUN





BIKE

SCALED OPTIONS:

Cool Down

*

*

*

WOD – Wed, Feb 28

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (Time)

Cool Down

*

*

*