WOD – Tue, Apr 30

Indian Land CrossFit – WOD

Warm-up

30 BANDED PULL APARTS

10 BANDED PASS THRUS

10 BANDED AROUND THE WORLDS

10 YOGA PUSHUPS

10 EMPTY BAR BENCH PRESS OR PUSH JERK

+

WARM UP SETS:

3X3 REPS @ 40/50/60%

Weightlifting

A.: Bench Press

5-5-3-3@ 75%/80%/85%/85%

A.: Push Jerk (3-3-3-2-2 @ 75%/80%/82.5%/87.5%/87.5%)

Metcon

B.: 15 MINUTE AMRAP (AMRAP – Rounds and Reps)

7 CTB PULLUPS

11 PUSH PRESS (95/65)

15/12 CALORIE BIKE

SCALED:

7 JUMPING PULLUPS

10 PUSH PRESS

13/10 CALORIE BIKE

RX+:

15/12 CALORIE ECHO BIKE

11 SHOULDER TO OVERHEAD (135/95)

7/5 BAR MUSCLE UPS

Cool Down

*LAX BALL PEC MINOR

*LAX BALL TRICEPS

*FOAM ROLL LATS

Endurance – Tue, Apr 30

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

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

7 PULLUPS

11 DOUBLE DB PUSH PRESS (35/20)

15 AB MAT SITUPS WEIGHTED (25/15)

19/15 CALORIE ROW

WOD – Tue, Apr 30

Indian Land CrossFit – WOD

Warm-up

30 BANDED PULL APARTS

10 BANDED PASS THRUS

10 BANDED AROUND THE WORLDS

10 YOGA PUSHUPS

10 EMPTY BAR BENCH PRESS OR PUSH JERK

+

WARM UP SETS:

3X3 REPS @ 40/50/60%

Weightlifting

A.: Bench Press

5-5-3-3@ 75%/80%/85%/85%

A.: Push Jerk (3-3-3-2-2 @ 75%/80%/82.5%/87.5%/87.5%)

Metcon

B.: 15 MINUTE AMRAP (AMRAP – Rounds and Reps)

7 CTB PULLUPS

11

15/12 CALORIE BIKE

SCALED:

7 JUMPING PULLUPS

10

13/10 CALORIE BIKE

RX+:

15/12 CALORIE ECHO BIKE

11

7/5 BAR MUSCLE UPS

Cool Down

*LAX BALL PEC MINOR

*LAX BALL TRICEPS

*FOAM ROLL LATS

Endurance – Mon, Apr 29

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 4×8 MIN AMRAP’S/REST 2 MINUTES (AMRAP – Rounds and Reps)

*PICK UP WHERE YOU LEFT OFF

40 DOUBLE UNDERS (80 DRAG ROPE SINGLES)

20/16 CALORIE BIKE

12 KBS (1.5/1.0)

9 BURPEES

6 KB GOBLET SQUAT (1.5/1.0)

Endurance – Mon, Apr 29

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

40 DOUBLE UNDERS

20/16 CALORIE BIKE

12 KBS (1.5/1.0)

9 BURPEES

6 KB GOBLET SQUAT (1.5/1.0)

WOD – Mon, Apr 29

Indian Land CrossFit – WOD

Warm-up

24/20 CALORIE ROW

12 GRASSHOPPERS PER SIDE

24 PVC PASS THRUS

12 PVC OVERHEAD SQUATS OR AIR SQUATS

6 POWER JUMPS

Metcon

A.: 4X6 MINUTES ON /2 MINUTES OFF (AMRAP – Rounds and Reps)

*PICK UP WHERE YOU LEFT OFF

15/12 CALORIE ROW

200 M RUN (2ND TO LAST STAIRWELL)

9 LATERAL BB BURPEES

6 OVERHEAD SQUATS (95/65)

SCALED:

12/10 CALORIE ROW

150 M RUN (RED RAMP)

6 BURPEES

6 OVERHEAD PLATE LUNGES PER LEG

Cool Down

*CHILD’S POSE/COBRA POSE

*BUTTERFLY

*PIGEON