Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Push Press/Push Jerk (6X1 Push Press+1 Push Jerk)
Health/Function:
6X2-4 Push Press
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
2 Rope Climbs
8 Handstand Pushups
12 Burpees
200 M Run
RX+=Strict Handstand Pushups
Health/Function:
15 Minute AMRAP
10 Ring Rows
5 Burpees
125 M Run
5 Burpees
10 Pushups
125 M Run
Cool Down
*LAX Ball Pec
*LAX Ball Scapula
*Lying Shoulder Rotation
