2/25/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Ring Rows

20 Downward Dog Calf Raises

30 Jumping Jacks

200 M Run

30 Shoulder Taps

20 Arm Circles Each Direction

10 Barbell Strict Press

Weightlifting

A.: Bench Press (2×3-4 Reps; 3X2-3 Reps-All Sets Above 80%)

Performance:

2X5-6 Reps @ 30×1 Tempo

2X4-5 Reps

Health Function:

4X6-8 Reps @ 20×1 Tempo

A.: Shoulder Press (2×3-4 Reps; 3X2-3 Reps-All Sets Above 80%)

Performance:

2X5-6 Reps @ 30×1 Tempo

2X4-5 Reps

Health Function:

4X6-8 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function:

4 Rounds:

10 Cage Assisted Pushups/Pushups

200 M Run

10 Half Burpees/Burpees

-Rest 1 Minute-

Performance: (RX)

For Time:

30 Ring Pushups

800 M Run

30 Burpees

Competitive/Sport: (RX+)

For Time:

15 Strict Handstand Pushups

20 Burpees

800 M Run

20 Burpees

15 Kipping Handstand Pushups
*15 Minute Time Cap

Cool Down

*Bully Stretch

*LAX Ball Scapula

*LAX Ball Pec