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
