Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Yoga Pushups
20 Downward Dog Calf Raises
10 DB Strict Press
20 Jumping Jacks
10 DB Halos Each Direction
200 M Run
Weightlifting
A.: Shoulder Press (3-2-2-2 @80/85/90/95%)
*Pick Bench OR Shoulder Press
Health/Function:
4X5-6 Reps
A.: Bench Press (3-2-2-2 @ 80/85/90/95%)
*Pick Bench Or Shoulder Press
Health/Function:
4X5-6 Reps
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
800 M Run
6 Rope Climbs (Scaled Option-18 Ring Rows+18 Knees To Elbows)
18 Burpee Box Jumps (Rx=24/20″)
Health/Function:
20 Minute AMRAP:
200 M Run
5 Half Burpees
10 Step Ups
10 Ring Rows
10 Ab Mat Situps
Cool Down
*Banded Lat Pull
*LAX Ball Scapula
*Lying Shoulder Hand Thru Hold
