Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Bench Press (1X6-8 Reps; 3X5-6 Reps All @ 30×1 Tempo)
A.: Shoulder Press (1X6-8 Reps; 3X5-6 Reps All @ 30×1 Tempo)
Metcon
B.: Metcon (Weight)
EMOM For 15 Minutes:
1st: 5-6 Strict Or Kipping HSPU (6-8 Tempo Push Ups 30×1)
2nd: 6-8 Pendlay Rows @ 20×1 Tempo
3rd: 5-6 Ring Dips @ 20×1 Tempo (Box Dips)
4th: 5-6 DB Row Per Arm @ 20×1 Tempo
5th: Rest
C.: Metcon (No Measure)
3 Rounds:
:30 Star Plank Left
:30 Star Plank Right
:30 Hollow Hold
-Rest 1 Minute-
Cool Down
*Shoulder Against Wall Hold
*Lying Shoulder Rotation
*LAX Ball Chest
