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
