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
