Endurance – Tue, Feb 20

Indian Land CrossFit – Endurance

Warm Up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

6 ROUNDS:

20/16 CALORIE ROW

15 BURPEES

10 PULLUPS

2 WALL WALKS

WOD – Tue, Feb 20

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (Time)

Cool Down

*

*

*

WOD – Tue, Feb 20

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

A.: Shoulder Press (5-5-5-3-3
*GO UP IN WEIGHT EVERY SET

AFTER EACH SET OF PRESS PERFORM ONE OF THE FOLLOWING:
6-10 STRICT CHINUPS
6-8 HEAVY SINGLE ARM DB ROWS)

Metcon

B.: Metcon (Time)

Cool Down

*30-50 BANDED FACE PULLS

*LAX BALL FRONT DELTOID

*CHILD’S/COBRA POSE

WOD – Tue, Feb 20

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

A.: Shoulder Press (5-5-5-3-3
*GO UP IN WEIGHT EVERY SET

AFTER EACH SET OF PRESS PERFORM ONE OF THE FOLLOWING:
6-10 STRICT CHINUPS
6-8 HEAVY SINGLE ARM DB ROWS)

Metcon

B.: 12 MINUTE AMRAP (AMRAP – Rounds and Reps)

2 WALL WALKS

SCALED:

RX+:

Cool Down

*30-50 BANDED FACE PULLS

*LAX BALL FRONT DELTOID

*CHILD’S/COBRA POSE

WOD – Tue, Feb 20

Indian Land CrossFit – WOD

Warm-up

15 BANDED GOOD MORNINGS

10 ELBOW OPENERS PER SIDE

10 SHOULDER THRUS PER SIDE

:20-:30 HANDSTAND HOLD OR PLANK HOLD

10 DB PRESS PER ARM

15 KB DEADLIFT

Weightlifting

A.: Shoulder Press (5-5-5-3-3
*GO UP IN WEIGHT EVERY SET
)

Metcon

B.: 12 MINUTE AMRAP (AMRAP – Rounds and Reps)

1 ROPE CLIMB

3 WALL WALKS

9 PULLUPS

9 DEADLIFTS (185/125)

SCALED:

6 JUMPING PULLUPS

6 KNEES TO ELBOW

9 DEADLIFTS

50 M OH PLATE WALK

RX+:

3 ROPE CLIMBS

6 BAR MUSCLE UPS

12 DEADLIFTS (225/155)

9 CTB PULLUPS

Cool Down

*30-50 BANDED FACE PULLS

*LAX BALL FRONT DELTOID

*CHILD’S/COBRA POSE

WOD – Mon, Feb 19

Indian Land CrossFit – WOD

Warm-up

24/20 CALORIE ROW; INCREASE PACE EVERY 6/5 CALORIES

+

10 SIDE LUNGES PER LEG

10 GRASSHOPPERS/LEG

10 AIR SQUATS W/ THUMBS ON SHOULDERS

20 DOWNWARD DOG CALF RAISES

30 BOUNDING JUMPS

100 M RUN

Metcon

B.: Metcon (Calories)

BUSY CLASSES STAGGER 3 MINUTES

3×9 MINUTE AMRAP’S/REST 3 MINUTES:

30/24 CALORIE ROW

90 DOUBLE UNDERS

500 M RUN

30 WALL BALLS (20/14)

MAX EFFORT ROW W/ TIME REMAINING

SCALED:

24/20 CALORIE ROW

200 M RUN

150 DRAG ROPE SINGLES

200 M RUN

20 WALL BALLS

MAX EFFORT CALORIE ROW W/ TIME REMAINING

Cool Down

*BB QUAD SMASH

*ELEVATED BOX PIGEON

*FOAM ROLL QUADS

Endurance – Mon, Feb 19

Indian Land CrossFit – Endurance

Warm Up

COACH’S CHOICE

Metcon

A.: FOR TIME (Time)

1000 M RUN

90 DOUBLE UNDERS

800 M RUN

70 AB MAT SITUPS

600 M RUN

50 WALL BALLS (20/14)

400 M RUN

30 BOX OVER JUMPS (24/20)

200 M RUN

10 BURPEE PULLUPS

WOD – Mon, Feb 19

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (Time)

Cool Down

*

*

*