“Totem”

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