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
