Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Inchworm Pushups
5 Yoga Pushups
10 Scap Pulls
10 Bar Kips
:30 HS Hold Or :30 Dead Hang Hold
10 Ring Row
10 Strict Pushups
5 BB Strict Press
5 BB Push Press
Weightlifting
A.: Shoulder Press (3X5 Reps; 1X3 Reps)
Health/Function Option:
4X5-6 Reps
Metcon
B.: “Totem” (Time)
27-21-15-9:
Push Press (95/65)
Pullups
Health/Function Option:
10->1
Push Press @ Moderate Weight
Ring Rows
Cool Down
*LAX Ball Scapula
*LAX Ball Tricep
*Banded Shoulder Sink
