Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 Calorie Row
12 PVC Pass Thrus
9 Bar Kips
6 Hand Release Pushups
9 Scap Pulls
12 PVC Pass Thrus
15 Calorie Row
Weightlifting
A.: Behind Neck Push Press (3X5)
Health/Function Option:
Push Press: 3X5 Reps
-Increase Weight Each Set
Metcon
B.: “Tomahawk” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
3 Bar Muscle Ups
15 Burpees
21/16 Calorie Row
Health/Function Option:
12 Minute AMRAP:
9 Ring Rows Or Jumping Pullups
9 Burpees
15/12 Calorie Row
Cool Down
*Banded Shoulder Sink
*Banded Elbow Opener
*Standing Quad Pull
