12/24/2018

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