Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
10 PVC Pass Thrus
10 PVC Clockwise/Counter Clockwise Rotations
5 PVC Loops Clockwise/Counter
5 Sampson Stretch Per Leg
+
2 Rounds:
8 Single Arm DB Press Right
8 Single Arm DB Press Leftt
8 Single Arm DB High Pull Right
8 Single Arm DB High Pull Left
Weightlifting
A1.: Shoulder Press (4X5)
-Rest 30 Seconds Then Do A2-
A2.: High Hang Pulls (4X5)
-Rest 2:30 Then Go Back To A1-
Metcon
B.: Metcon (Time)
6 Rounds:
6 Pullups (Rx+=CTB Pullups)
9 Hand Release Pushups (Rx+=HSPU)
12 KBS (Rx=1.5/1.0)(Rx+=2.0/1.5)
Health/Function Option:
8 Rounds:
5 Ring Rows
7 Cage Assisted Pushups
9 KBS
Cool Down
*KB Pec Smash
*Partner Pec Hold
*Banded Shoulder Sink
