7/12/2018

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