11/28/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Ankle Circles Each Direction

10 DB Push Press; 1 Second Pause In Dip

10 Yoga Push Ups

20 Downward Dog Calf Raises

10 Over Under Hugs

5 Wall Rotations W/ Shoulder Per Arm

200 M Run

Weightlifting

A1.: Push Press/Push Jerk (5X3 Push Press+2 Push Jerk)

Health/Function:

5X4 Reps Push Press

-Rest :30 Then Perform A2-

A2.: Banded PVC Lat Pulls (5X8-10 Reps)

-Rest 2 Minutes Then Go Back To A1-

Metcon

B. : Metcon (Time)

For Time:

2 Building Loop Runs

50 KBS (Rx=1.5/1.0)

2 Building Loop Runs
Rx+= KBS (2.0/1.5)

Cool Down

*KB Calf Smash

*Banded Elbow Opener

*Banded Shoulder Sink