Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Lying Rope Pulls
6 Yoga Pushups
9 1/2 Burpees
12 Mountain Climbers Per Leg
24 Shoulder Taps
12 Empty Bar Strict Press
9 Bar Kips
6 Plank Openers Per Side
3 Lying Rope Pulls
Weightlifting
A.: Paused Push Press (3X3 Reps @ 50-60%)
2 Second Pause In Dip Position
B.: Push Press (3X5)
*Build Up Weight Each Set
Metcon
C.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
12 Burpees
2 Rope Climbs
12 T2B
2 Rope Climbs
*Rx+= Legless Rope Climbs
Health/Function Option:
10 Minute AMRAP:
8 Lying Leg Raises
8 DB Row In Plank Position Per Arm
8 Burpees
Cool Down
*Banded Lat Pull
*Banded Shoulder SInk
*Lax Ball To Pec
