Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 DB Strict Press
5 DB Row Right Arm
5 DB Row Left Arm
10 Ring Rows
15 Standing Calf Raises
20 Bounding Jumps
Weightlifting
A.: Shoulder Press (Build To A 1 Rep Max)
*Pick Bench Press Or Shoulder Press
Health/Function:
6-5-4-3
A.: Bench Press (Build To A 1 Rep Max)
Health/Function:
6-5-4-3
Metcon
B.: Metcon (Weight)
EMOM For 15 Minutes:
1st: 4-5 Heavy Push Press
2nd: 5-6 Strict Chin Ups
3rd: 30-35 Double Unders (Scaled:30-35 Penguin Hops)
Rx+=4-6 Bar Muscle Ups
Health Function:
EMOM For 15 Minutes:
1st: 5-6 Push Press
2nd: 6-8 Ring Rows
3rd: 50 Singles
Cool Down
*Lying Shoulder Rotation
*LAX Ball Tricep
*LAX Ball Pec
