9/5/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 PVC Clockwise

10 PVC Counter Clockwise

10 PVC Pass Thrus

10 Single Arm DB Press Left

10 Single Arm DB Press Right

10 Russian KBS

10 Ankle Pulses Left

10 Ankle Pulses Right

200 M Run

Metcon

A.: Metcon (No Measure)

Every 3 Minutes For 12 Minutes Complete The Following:

50 M Double KB Farmers Walk (2.0/1.5)

8-10 HSPU

8-10 Pullups
Rx+= Strict HSPU/6-8 Bar Muscle Ups

Health/Function:

Sub Box/Pike/Cage Assisted/Z-Press

Sub Ring Rows/Inverted Rows

B.: Metcon (Time)

4 Rounds:

10 Push Press (Rx=95/65)

15 KBS (Rx=1.5/1.0)

300 M Run

-Rest 1 Minute Between Rounds-
Rx+=(115/85); (2.0/1.5)

Health Function:

4 Rounds:

8 Push Press

12 KBS

200 M Run

-Rest 1 Minute Between Rounds-

Cool Down

*Banded Shoulder Sink

*PVC Hold W/ Internal Rotation

*LAX Ball Tricep