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
