11/14/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

100 OH Plate Walk

+

2X:

200 M Row

5 Wall Squats

5 Behind Neck Push Press Wide Grip

5 OH Squats

Weightlifting

A.: Overhead Squat (EMOM For 12 Minutes: 2 Reps @ 32X1 Tempo)

*Select A Doable Weight

*Health Function:

Practice To A Box :15 Per Minute

Metcon

B.: Metcon (Time)

3 Rounds:

100 M Farmers Carry (Rx=2.0/1.5)

20 Over The Shoulder Ball Slams (Rx=50/30)

750 M Row

-Rest 2 Minutes Between Rounds-
Health/Function:

4 Rounds:

50 M Farmers Carry

10 Over The Shoulder Ball Slams

500 M Row

-Rest 2 Minutes Between Rounds-

Cool Down

*Couch Stretch

*Banded Ankle Distraction

*Lying Shoulder Rotation