3/13/2019

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