Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
5 Ring Rows
5 Pike Pushups
5 Grasshoppers Per Leg
10 Scap Pulls
5 Tempo Air Squats @ 24X1
5 Yoga Pushups
10 Shoulder Taps Per Arm
:20 Dead Hang Hold
Weightlifting
A1.: Paused Front Squat (4X3 Reps @ 24×1 Tempo; Low Percentages )
Health/Function:
Paused Front Squats: 4X5 Reps @ 32X1 Tempo
-Rest 1 Minute Then Perform A2-
A2.: Handstand Push-ups (4XMax Effort Reps)
*Rx+=Deficit Strict HSPU
*Health/Function=Box/Inchworm/Regular/Cage Assisted
*Should Be Getting A Minimum Of 6 Reps Or You Need To Scale Down
-Rest 2 Minutes Then Go Back To A1-
Metcon
B.: Metcon (Time)
10 Rounds:
4 Strict Chinups
6 Push Press (Rx=135/95)
Health/Function:
10 Rounds:
6 Ring Rows
6 Push Press
Rx+= Shoulder To Overhead (155/105)
Cool Down
*Banded Lat Pull
*Banded Shoulder SInk
*Lax Ball Pec
