Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 Calorie Row
+
2 Rounds:
12 Arm Circles Each Direction
9 Empty Bar Press
6 Ring Rows
3 Yoga Pushups
Weightlifting
A.: Bench Press (Build To A 3 Rep Max In 20 Minutes)
Performance:
3X5-6 Reps @ 20×1 Tempo
2X4-5 Reps @ 20×1 Tempo
Health/Function:
4X6-8 Reps @ 30×1 Tempo
A.: Shoulder Press (Build To A 3 Rep Max In 20 Minutes)
Performance:
3X5-6 Reps @ 20×1 Tempo
2X4-5 Reps @ 20×1 Tempo
Health/Function:
4X6-8 Reps @ 30×1 Tempo
B.: Bench Press (1XMax Effort Reps 80% Part A)
B.: Shoulder Press (1XMax Effort Reps @ 80% Part A)
Metcon
C.: Metcon (Time)
Health/Function:
4 Rounds:
12/9 Calorie Row
8 Push Press
8 Ring Rows
Performance: (RX)
3 Rounds:
20/16 Calorie Row
15 Pullups
10 Push Press (95/65)
Competitive/Sport: (RX+)
For Time:
25 CTB Pullups
15 Push Press (135/95)
60/48 Calorie Row
15 Push Press (135/95)
25 CTB Pullups
*16 Minute Cap
Cool Down
*LAX Ball Scapula
*LAX Ball Pec
*Banded Lat Distraction
