Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
10 Scap Pushups
10 Shoulder Taps Per Arm
5 Shoulder Pulses Per Arm Against Wall
5 Shoulder CARS Per Arm
:30 Plank Hold
Metcon
A.: Metcon (No Measure)
12 Minute Skill Work: Pick one of the following options:
1) Strict Pushups Or Cage Assisted:
5X7-10 Reps @ 30×1 Tempo
-Rest 2 Minutes-
2) 12 Minute EMOM:
1st: :20-25 Handstand Hold
2nd: 4-5 Pike Pushups @ 20×1 Tempo
3rd: 2-3 Wall Walks
4th: 2-3 Handstand Negatives (Lower As Slow As Possible)
3) RX+= Accumulate 150-200 Feet HS Walk
B.: Metcon (Weight)
EMOM For 8 Minutes:
3 Power Cleans+1 Shoulder To Overhead
*Use A Moderate Weight (70-75% 1RM)
*Health/Function:
Sub 3 Hang Power Cleans+ 2 Push Press
C.: Metcon (Time)
3 Rounds:
20 Weighted Ab Mat Situps (25/15)
-Rest :30-
*RX+= 50 GHD Situps For Time
Cool Down
*Lying Shoulder Rotation
*LAX Ball Scapula
*Banded Shoulder Sink
