Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A1.: Push Press/Push Jerk (4X2 Push Press+2 Push Jerks)
-Rest :30 Then Perform A2-
*Health Function:
4X4 Push Press
A2.: Single Arm DB Row (4X6-8 Reps Per Arm @ 30X2 TEMPO)
-Rest 2 Minutes Then GO Back To A1-
-3 Seconds To Lower DB
-0 Second Pause At Bottom
-X Drive Weight Up As Fast As Possible
-2 Second Hold At Top Of Movement
Metcon
B.: Metcon (AMRAP – Reps)
3 Rounds:
:30 Max Effort Reps Push Press (Rx=95/65)
:30 Max Effort Reps Over The Shoulder Ball Slam (Rx=50/30)
2 Minute Max Effort Calorie Bike
-Rest 2 Minutes Between Rounds-
Cool Down
*BB Quad Smash
*Lying Shoulder Rotation
*LAX Ball Scapula
