8/1/2018

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