Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
7 Minute AMRAP:
7 Yoga Pushups
14 Bar Kips
7 Ring Rows
21 Jumping Jacks
:20 HS Hold
:20 Deadhang Hold
Weightlifting
A1: Push Press (4-4-4-3-3)
*Rest 1 Minute Between A1+A2
*Health/Function:
6-6-6-5-5
A2.: Strict Chinups (5XMax Effort Chinups)
*Rest 2-3 Minutes And Go Back To A1
Health/Function Option:
Cage Assisted BB Chinups
Metcon
B.: Metcon (Time)
27-21-15:
KBS (1.5/1.0)
Ring Pushups
Rx+=(2.0/1.5)
Health/Function Option:
5 Rounds:
15 KBS
8 Cage Assisted Pushups
Cool Down
*LAX BALL Pec
*LAX BALL Tricep
*Cobra Multi Angle
