12/12/2018

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