Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
5 DB Strict Press
10 Shoulder Taps Per Arm
:20-30 Dead Hang Hold
5 Inchworm Pushups
10 Scap Pulls
:20-30 Handstand Hold
Weightlifting
A1.: Shoulder Press (3-3-2-2 @ 80/85/90/90%)
A1.: Bench Press (5-3-2-2 @ 80/85/90/90%)
*Select Bench Press Or Strict Press
-Rest :30 Then Perform A2-
Health/Function:
4X6-8 Reps
A2. : Pendlay Row (4X6-8 Reps @ 40×1 Tempo)
-Rest 2 Minutes Between A1+A2-
B.: Bench Press (1 Set Max Effort REPS @ 70%)
*Select Bench OR Press
B.: Shoulder Press (1 Set Max Effort REPS @ 70%)
Metcon
C.: Metcon (No Measure)
Every Minute On The Minute For 20 Minutes:
1st: 2-3 Bar/Ring Muscle Ups (Rx+=4-6)(Scaled=5-6 DB Renegade Rows)
2nd: 9-12 Burpees To 6″ Reach
3rd: 9-12 Calorie Row
4th: 50 M Double OH KB Walk
5th: Rest
Cool Down
*LAX Ball Front Of Shoulder
*LAX Ball Scapula
*Lying Shoulder Rotation
