Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
500 M Row
+
2 Rounds:
5 Single Arm DB Strict Press Right
5 Single Arm DB Strict Press Left
10 Ring Rows
15 PVC Clockwise/Counter Rotations
:20 Handstand Holds
Weightlifting
A1.: Push Press (4X5 Reps)
Rx+= Push Jerk
-Rest 1 Minute Then Perform A2-
A2.: Rope Climb (Max Effort Reps In 1 Minute)
*Health Function Option:
Double DB Bent Over Row: 4X8-10 Reps @ 20×1
*Rest 2-3 Minutes Then Go Back To A1-
Metcon
B.: Metcon (Time)
3 Rounds:
100 M Double KB OH Walk (1.5/1.0)
20 Strict Pushups
30/25 Calorie Row
-Rest 2 Minutes Between Rounds-
Health/Function Option:
3 Rounds:
100 M OH Plate Walk
15 Cage Assisted Pushups
25/20 Calorie Row
-Rest 2 Minutes-
Rx+=Hand Stand Pushups
Cool Down
*LAX Ball Scapula
*LAX Ball Pec
*Lying Shoulder Rotation
