7/18/2018

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