Indian Land CrossFit – WOD
Metcon
Warm-up (No Measure)
500 M Row (Increase Pace Each 100 M)
10 Shoulder Circles
10 DB Strict Press
30 Shoulder Taps Total
10 Downward Dog Toe Taps Total
10 Over/Under Hugs
:30 HS Hold
Weightlifting
A.: Bench Press (2X4-5 Reps; 3X3 Reps @ 20×1)
Performance: 2X6-8 Reps; 2X5-6 Reps
Health/Function: 2X8-10 Reps; 2X6-8 Reps
A.: Shoulder Press (2X4-5 Reps; 3X3 Reps @ 20×1)
Performance: 2X6-8 Reps; 2X5-6 Reps
Health/Function: 2X8-10 Reps; 2X6-8 Reps
Metcon
B.: Metcon (No Measure)
Health/Function
Every 4 Minutes For 12 Minutes Complete The Following:
10 Cage Assisted Pushups/Pushups @ 30×1
400 M Row
Performance (Rx)
Every 4 Minutes For 12 Minutes Complete The Following:
10 Box Pike Pushups
500 M Row
Competition/Sport (RX+)
Every 4 Minutes For 12 Minutes Complete The Following:
15 Strict Ring Dips
600 M Row
Cool Down
*LAX Ball Pec
*Shoulder Thru Hold
*Pretzel Twist
