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
