Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
4 DB Push Press W/2 Sec Pause In Dip
8 Plank DB Pulls (4/Arm)
12 Shoulder Taps Total
12 Side Plated Lateral Raises
36 Jumping Jacks
12 Side Plated Lateral Raises
12 Shoulder Taps Total
8 Plank DB Pulls (4/Arm)
4 DB Push Press W/2 Sec Pause In Dip
Weightlifting
A1.: Push Press (5-5-4-4)
-Rest 1 Minute Between A1+A2-
Health/Function:
4X5-6 Reps
A2.: Ring Rows (4X6-8 Reps @ 30×1 Tempo)
-Rest 2 Minutes; Go Back To A1-
Rx+=Box Ring Rows
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
8 Power Cleans (135/95)
16 T2B
24 Wall Balls (20/14)
Health/Function Option:
12 Minute AMRAP:
6 Hang Power Cleans
12 Wall Balls
18 Ab Mat Situps
Rx+=Power Cleans (185/125)
Cool Down
*Cobra/Child’s Pose
*Wrist Sit Backs
*Lying Shoulder Rotation
