2/14/2019

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