Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 DB Halos Each Direction
5 Single Arm DB Strict Press Left+Right
5 Yoga Pushups
10 Bar Kips
10 Ring Rows
Weightlifting
A.: Push Press/Push Jerk (4X4 Push Press+1 Push Jerk)
Health/Function:
4X5 Push Press
Metcon
B.: Metcon (No Measure)
Every Minute On The Minute For 15 Minutes:
1st: 8-10 DB Strict Press @ 20×1 Tempo
2nd: 5-6 Single Arm DB Row Left @ 20×2 Tempo
3rd: 5-6 Strict HSPU (Kipping/Box/Pushup/Etc)
4th: 5-6 Single Arm DB Row Right @ 20×2 Tempo
5th: Rest
C.: Metcon (No Measure)
EMOM For 9 Minutes:
1st: :20 Single Arm KB OH Walk Right
2nd: :20 Single Arm KB OH Walk Left
3rd: :20 Med Ball Roll Outs
Cool Down
*Banded Lat Distraction
*Banded Elbow Opener
*Shoulder Against Wall Hold
