Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
:30 Handstand Hold
20 Bounding Jumps
15 Shoulder Taps/Arm
10 Ring Rows
5 Short To Long Broad Jumps
10 Ring Rows
15 Shoulder Taps/Arm
20 Downward Dog Ankle Touches
:30 Dead Hang Hold
Weightlifting
A1.: Shoulder Press (3-3-2-2-1)
-Rest 1 Minute Then Perform A2-
Health/Function Option:
4X5-6 Reps
A2: Power Clean (3-3-3-3-3)
-Rest 3 Minutes And Go Back To A1-
Health/Function Option:
Hang Power Clean
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
60 Double Unders
15 Pullups
Health/Function Option:
100 Jump Rope Singles
15 Jumping Pullups
Rx+=Chest To Bar Pullups
Cool Down
*LAX BALL Scapula
*Banded Shoulder Distraction
*Pec Stretch
