Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Push Press/Push Jerk (5X1 Push Press+ 3 Push Jerk)
*Health/Function:
5X3 Push Press
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
15 KBS (Rx=1.5/1.0)
15 Burpees
RX+= KBS (2.0/1.5)
Health/Function:
12 Minute AMRAP:
10 KBS
10 Burpees
C.: Metcon (No Measure)
3x: (NOT FOR TIME)
50 M Double KB Farmers Walk
-Rest :30-
15 Banded Pull Aparts
-Rest :30-
Cool Down
*KB Shoulder Distraction
*LAX Ball Scapula
*Banded Lat Opener
