1/8/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A.: Bench Press (2X6-8 Reps @ 30×1 Tempo; 2X5-6 Reps)

*Select Bench Press Or Strict Press

A.: Shoulder Press (2X6-8 Reps @ 30×1 Tempo; 2X5-6 Reps)

Metcon

B.: Metcon (Time)

8 Rounds:

5 Handstand Pushups

5 Chest To Bar Pullups

5 Push Press (Rx=135/95)

*15 Minute Cap
Health/Function:

5 Rounds:

8 Pushups

8 Ring Rows

8 Unbroken Push Press

Cool Down

*LAX Ball Pec

*Lying Shoulder Rotation

*Banded Shoulder Sink