1/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Inchworm Pushups

10 Over/Under Hugs

20 Mountain Climbers Total

125 M Run

20 Jumping Jacks

10 Arm Circles Clockwise/Counter

5 Yoga Pushups

Weightlifting

A.: Bench Press (5X4-5 Reps All @ 20×1)

*Select Bench Press Or Strict Press

*Increase Weight Each Set

A.: Shoulder Press (5X4-5 Reps All @ 20×2)

*Increase Weight Each Set

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

10 Push Press (Rx=95/65)

15 Burpees

400 M Run
*Rx+=135/95

*Health/Function:

5 Rounds:

8 Push Press

8 Half Burpees

200 M Run

-Rest 1 Minute Between Rounds-

Cool Down

*Shoulder CAR Hold

*Shoulder Opener On Floor

*Shoulder Against Wall Hold