Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
7 Minute AMRAP:
10 Bar Kips
5 Yoga Push Ups
:15 Bar Hang Hold
20 Shoulder Taps
5 Ring Rows
Weightlifting
A1.: Push Press (4X5 Reps; Repeat From Last Week)
Rx+=Push Jerks
*Rest 1 Minute Then Complete A2
A2.: Single Arm DB Row (4X6-8 Reps Per Arm @ 30×1 Tempo)
-Rest 3 Minutes; Go Back To A1-
Metcon
B.: “Tomahawk” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
3 Bar Muscle Ups
15 Burpees
21/16 Calorie Row
Health/Function Option:
12 Minute AMRAP:
9 Ring Rows Or Jumping Pullups
9 Burpees
15/12 Calorie Row
Compare to 5/7/18
Cool Down
*Lax Ball Pec
*Lax Ball Scapula
*Hands Against Wall Hold
