Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Push Press (On A 12 Minute Clock Build To A 3 Rep Max)
-Rest 2 Minutes Between A+B-
Health Function:
Build To A 5 Rep Max
B.: Push Jerk (On A 9 Minute Clock Build To A 1 Rep Max)
-Rest 3 Minutes Between B+C-
Metcon
C.: Metcon (Calories)
6 Minute Max Effort Calorie Row
-Rest 2 Minutes Between C+D-
D.: Handstand Push-ups (3 Minute Max Effort Reps)
*Rx+=Strict
*Health/Function:
Strict Pushups/Cage Assisted
Cool Down
*Banded Shoulder Sink
*Banded Elbow Opener
*Banded Lat Distraction
