1/15/2019

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