Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
For Time:
10 Yoga Pushups
20 Shoulder Taps
30 Jumping Jacks
40M Power Skips
30s Dead Hang Hold
20 Shoulder Taps
10 Air Squats W/ Thumbs On Shoulders
Weightlifting
A1.: Push-ups (4XMax Effort Reps @ 20×1 Tempo)
A2.: Pull-ups (4XMax Effort Reps @20×1 Tempo)
Rest :30 After Each Set Of Pushups
Rest 1:30 After Each Set OF Pullups
*Alternate Between Pushups And Pullups
*Health Function Option:
-Cage Assisted Pushups
-6-8 Ring Rows+1 Negative
Metcon
B.: Metcon (Time)
For Time:
400 M Run
40 DB Thrusters (50/35)
400 M Run
Health/Function:
4 Rounds:
200 M Run
8 Med Ball Clean Wall Balls
Cool Down
*KB Handle To Psoas
*BB Quad Smash
*Grasshopper Hold
