9/28/2018

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