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
