Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 DB Push Press W/ 2 Sec Pause In Dip Position
5 DB Row Single Arm Left
5 DB Row Single Arm Right
5 DB Halos Each Direction
5 Yoga Pushups
10 Bar Kips
Weightlifting
A1.: Push Press (4-3-3-3)
-Rest 1 Minute Then Perform A2-
Health Function:
6-6-5-5
A2.: Pendlay Row (4X6-8 Reps @ 30×1 Tempo)
-Rest 2-3 Minutes And Go Back To A1-
Metcon
B.: Metcon (Time)
For Time:
400 M Run Buy In
Then
21-15-9:
Pullups
Burpees
Then
400 M Run Buy Out
Health/Function Option:
4 Rounds:
200 M Run
10 Ring Rows
6 Burpees
Rx+=CTB Pullups
Cool Down
*Banded Shoulder Sink
*Banded Tricep Opener
*LAX BALL Anterior Tibia
