Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Inchworm Pushups
10 Over/Under Hugs
5 Yoga Pushups
10 Arm Circles Each Direction
10 Shoulder Pulses Per ARm
:30 Hand Stand Hold
3 HS Negatives
Weightlifting
A: Bench Press (5 Reps@75%/3@ 80%/2@85%/2@90%/2@92.5%/1@95%)
Performance:
2X5-6 Reps
2X4-5 Reps
2X3-4 Reps
Health/Function:
5X5-6 Reps
A.: Shoulder Press (5 Reps@75%/3@ 80%/2@85%/2@90%/2@92.5%/1@95%)
Performance:
2X5-6 Reps
2X4-5 Reps
2X3-4 Reps
Health/Function:
5X5-6 Reps
Metcon
B.: Metcon (Time)
Health/Function:
EMOM For 12 Minutes:
1st: 6-8 Box Dips @ 30×1 Tempo
2nd: 150 Feet Double KB Farmers Walk (3 Turf Lengths)
3rd: 8-10 Cage Assisted Pushups @ 20×1 Tempo
Performance:
EMOM For 12 Minutes:
1st: 6-8 Kipping Ring Dips
2nd: 150 Feet Double KB Farmers Walk (3 Turf Lengths)
3rd: 5-6 Kipping Or Strict HSPU
Competition/Sport:
EMOM For 12 Minutes:
1st: 5-6 Deficit HSPU
2nd: 150 Feet Double KB Farmers Walk (3 Turf Lengths)
3rd: 5-6 Strict Ring Dips @ 30×1 Tempo
Cool Down
*LAX Ball Scapula
*LAX Ball Pec
*Banded Lat Distraction
