3/4/2019

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