8/7/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Inchworm Pushups

10 Shoulder Thru Raises Each Direction

10 Downward Dog Toe Taps

:30 HS Hold

:30 Deadhang Hold

10 Empty Bar Pendlay Rows

10 Empty Bar Push Press W/2 Second Hold

Weightlifting

A1.: Push Press (6X2 Reps)

*Rest 1 Minute Then Go To A2-

*Increase Weight Each Set

*Health/Function:

5X4-5 Reps

A2.: Ring Rows (6X5-6 Reps @ 40×1 Tempo)

*Rx+=Feet Elevated On Box

*Rest 2 Minutes Then GO Back To A1

Metcon

B.: Metcon (Time)

Hang Power Clean (Rx=155/105)

9-6-3-6-9

Clapping Pushups

12-9-6-9-12
Health/Function Option:

5 Rounds:

6 Hang Power Clean

8 Cage Assisted Pushups

C.: Metcon (No Measure)

4XMax Effort Hollow Rock; Rest 1 Minute
Health/Function:

Plank Hold

Cool Down

*Multi Direction Child’s Pose

*Seated Wrist Sitbacks

*Banded Shoulder Sink