7/3/2018

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