5/15/2018

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