Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
:30 Bike Slow
:30 Bike Moderate
:30 Bike Fast
50 Foot Single Arm KB Upside Down Walk Left
50 Foot Single Arm KB Upside Down Walk Right
10 Scap Pulls
5 Yoga Pushups
Weightlifting
A1.: Shoulder Press (5-5-3-ME Reps @ 75%/75%/80%/80%)
*Select Press Or Bench
*Use 20X1 Tempo
*Rest :30 Then Perform A2
*Health/Function:
4X5-6 Reps
A1.: Bench Press (5-5-3-ME Reps @ 75%/75%/80%/80%)
A2.: Single Arm DB Row (4X8-10 Reps @ 30×2 Tempo)
-Rest 2 Minutes Then Go Back To A1-
Metcon
B.: Metcon (Time)
For Time:
750 M Bike
35 OHS (Rx=75/55)
750 M Bike
35 Pullups
750 M Bike
35 Push Press (Rx=75/55)
750 M Bike
Rx+= 95/65\
Health/Function:
4 Rounds:
600 M Bike
100 M OH Plate Walk
10 Ring Rows
10 Push Press
-Rest 1 Minute Between Rounds-
Cool Down
*Banded Lat Pull
*Banded Lat Opener
*Lying Shoulder To Floor
