Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
7 Minute AMRAP:
5 DB Strict Press Right
5 DB Strict Press Left
10 Bar Kips
:20 Handstand Hold
125 M Run
Weightlifting
A1.: Bench Press (4X5 @ 30×1 Tempo )
-Rest :30 Between A1+A2-
*Pick Bench Or Shoulder Press
A1.: Shoulder Press (4X5 Reps @ 30×1 Tempo)
A2.: Feet Elevated Ring Rows (4X6-8 Reps @ 20×1 Tempo)
-Rest 2 Minutes; Go Back To A1-
Health/Function:
4X6-8 Ring Rows
Metcon
B.: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cool Down
*Band Lat Pull
*KB Shoulder Distraction
*LAX Ball Scapula
