10/4/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20/16 Calorie Row

+

5 Yoga Pushups

10 Ring Rows

15 Shoulder Taps Per Arm

20 Walking Lunges

25 Jumping Jacks

Weightlifting

A1.: Shoulder Press (4X5 Reps @ 70/75/75/75 %(ME Reps Last Set))

Tempo 20×1

-Rest :30 Then Perform A2-

A1.: Bench Press (4X5 @ 70/75/75/75 ME REPS LAST SET)

*Tempo 20×1

A2.: Pendlay Row (4X6-8 Reps @ 31X1 Tempo)

-Rest 2 Minutes; Go Back To A1-

Health/Function:

Single Arm DB Row

Metcon

B.: Metcon (AMRAP – Reps)

8 Minute AMRAP:

8/12/16/20/24……

Calorie Row

Wall Balls (Rx=20/14)
Health/Function:

4/6/8/10/12….

Calorie Row

Wall Ball To Box

Cool Down

*Grasshopper Hold

*LAX/Foam Roll Lats

*Broken Toe