Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
EMOM For 9 Minutes:
1st-3 Inchworm Pushups+20 Jumping Jacks
2nd-3 Yoga Pushups+15 Buttkicks Per Leg
3rd-8 Ring Rows+10 Russian KBS
Weightlifting
A1.: Shoulder Press (3X6 Reps @ 30×2 Tempo)
*Pick Bench Or Strict Press
-Rest :30 Then Perform A2-
A1: Bench Press (3X6 Reps @ 30×1 Tempo)
A2.: Strict Chinups (3XMax Effort Reps @ 30×2 Tempo)
-Rest 2 Minutes-
Health/Function:
3X8-10 Single Arm DB Row @ 30×2 Tempo
Metcon
B.: Metcon (AMRAP – Reps)
12 Minute AMRAP:
3 Push Press (Rx=95/65)/6 KBS(Rx=1.5/1.0)/125 M Run
6 Push Press (Rx=95/65)/9 KBS(Rx=1.5/1.0)/125 M Run
9 Push Press (Rx=95/65)/12 KBS(Rx=1.5/1.0)/125 M Run
12 Push Press (Rx=95/65)/15 KBS(Rx=1.5/1.0)/125 M Run
15 Push Press (Rx=95/65)/18 KBS(Rx=1.5/1.0)/125 M Run
…….
Rx+=(115/75), (2.0/1.5)
Health/Function:
12 Minute AMRAP:
6 Push Press
12 KBS
125 M Run
Cool Down
*Lying Shoulder Rotation
*Banded Shoulder Sink
*Banded Ankle Distraction
