11/20/2018

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