Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A1.: Push Press/Push Jerk (5X1 Push Press+2 Push Jerks)
*Rest :30 Between A1+A2
*Health/Function:
Push Press: 5X2 Reps
A2.: Strict Chinups (5XMax Effort Reps @ 30×2 Tempo)
*Rest 2 Minutes; Go Back To A1
*Health/Function:
5X5-6 Challenging Ring Rows @ 30×2 Tempo Plus Last Rep Negative As Slow As Possible
Tempo:
3-Lowering Phase
0-Pause At The Bottom
X- Drive Up
2-Pause At The Top
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
400 M Run
15 Burpees
10 T2B (K2E)
*Health/Function:
14 Minute AMRAP:
200 M Run
10 Half Burpees
15 Ab Mat Situps
Cool Down
*Shoulder Thru Stretch
*Hands Against Wall Hold
*Shoulder CAR Hold In Challenge Position
