11/15/2018

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