Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
5 Single Arm DB Press Left
5 Single Arm DB Press Right
5 Single Arm DB Row Left
5 Single Arm DB Row Right
5 Sampson Stretch Per Side
5 Yoga Pushups
5 Power Jumps
Weightlifting
A1.: Shoulder Press (2X5;2X3)
Rest :45 Then Perform Rope Movement
A2.: Rope Climb (4X2 Reps)
Rx+=2 Legless Rope Pulls
Health/Function Option=4 Lying Rope Pulls
-Rest 3 Minutes Then Perform A1-
Metcon
B.: Metcon (Time)
For Time:
75 Shoulder To Overhead (Rx=115/75)
*Every New Minute Stop Where You Are And Perform 3 Bar Facing Burpees Then Continue Where You Left Off Until You Reach 75 Reps
*Rx+=(135/95)
Health/Function Option:
3 Rounds:
20 Push Press
10 Burpees
Cool Down
*Multi Direction Cage Pull
*45 Degree Band Pull
*LAX Ball Tricep
