Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 DB Push Press W/ 1 Second Pause In Dip
5 DB Row
7 Calorie Row
9 Ring Rows
9 Shoulder Taps Per Arm
Weightlifting
A1.: Push Press/Push Jerk (4X (3 Push Press+2 Push Jerk))
-Rest :30 Between A1+A2-
*Health/Function: 4X5 Push Press
A2.: Strict Chinups (4X Max Effort Reps @ 30×1 Tempo)
-Rest 2 Minutes Then Go Back To A1-
Health/Function:
Single Arm DB Row: 6-8 Reps @ 30×1 Tempo
Metcon
B.: Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Max Effort HSPU (Scaled-Box/HR Push Ups/ETC)
1 Minute Max Effort Calorie Row
1 Minute Max Effort KBS (Rx=1.5/1.0)
1 Minute Max Effort Calorie Row
1 Minute Max Effort Burpees
-Rest 3 Minutes Between Rounds-
Cool Down
*Banded Lat Pull
*Banded Shoulder Sink
*Lax Ball Scapula
