Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
1 Minute Bike Easy
1 Minute Bike Moderate
5 Inchworm Pushups
5 Single Arm DB Press Right
5 Single Arm DB Press Left
5 Single Arm DB Row Right
5 Single Arm DB Row Left
Weightlifting
A1.: Shoulder Press (3X5 Reps @ 40×1 Tempo)
-Rest 1 Minute Between A1+A2-
A2.: Pendlay Row (3X6-8 Reps @ 31X1 Tempo)
-Rest 2 Minutes; Go Back To A1-
Metcon
B.: Metcon (Time)
5 Rounds:
6 Hang Power Clean (Rx=135/95)
6 Push Jerk
600 M Bike
-Rest 1 Minute Between Rounds-
Rx+=(155/105)
Health/Function:
5 Rounds:
5 Hang Power Clean
5 Push Press
500 M Bike
-Rest 90 Seconds-
Cool Down
*Cobra/Child’s Pose
*Pigeon
*Banded Shoulder Distraction
