Indian Land CrossFit – WOD


Warm-up (No Measure)

Coach’s Choice


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


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