Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
400 M Bike
15 Standing Calf Raises
15 Lateral Skaters
50 M OH Plate Walk
+
Build OHS Weight For EMOM
Metcon
A.: Metcon (Weight)
EMOM For 30 Minutes:
1st: 4-5 Moderately Heavy Overhead Squats (1 Hand OH DB Lunge 4-5 Reps Per Side)
2nd: 8-10 Strict Pushups @ 30×1 Tempo (Cage Assisted)
3rd: 350-400 M Air Bike
4th: 35-40 Double Unders (75 Singles+5 Broad Jumps)
5th: Rest
Cool Down
*Banded Shoulder Distraction
*Banded Shoulder Sink
*Banded Shoulder Opener
B.: Metcon (No Measure)
Banded Y Pulls: 3X12-15 Per Arm; Rest 2 Minutes
