Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Calorie Row
10 Scap Pulls
:20 HS Hold
+
2 Rounds: (Empty Bar)
5 High Hang Pulls
5 Push Press
+
2 Rounds:
5 Hang Power Cleans
2 Neg HSPU Or 5 Inchworm Pushups
Metcon
A.: Metcon (AMRAP – Reps)
Health/Function:
5X1 Minute AMRAP:
5 Hang Power Cleans
Max Reps Cage Assisted Pushups/Pushups W/ Time Remaining
-Rest 1 Minute-
Performance: (RX)
5X1 Minute AMRAP:
5 Hang Power Cleans (135/95)
Max Reps Kipping HSPU W/ Time Remaining
-Rest 1 Minute-
Competition/Sport: (RX+)
5X1 Minute AMRAP:
5 Hang Power Cleans (165/105)
Max Reps Strict HSPU W/ Time Remaining
*Score Is Total Number Of Pushing Reps
B.: Metcon (Time)
Health/Function:
15-12-9:
Calorie Row
Push Press
-Rest 2 Minutes-
15-12-9:
Calorie Row
Ring Rows
Performance:
15-12-9:
Calorie Row
Push Press (115/75)
-Rest 2 Minutes-
15-12-9:
Calorie Row
Pullups
Competitive/Sport:
15-12-9:
Calorie Row
Shoulder To Overhead (155/105)
-Rest 2 Minutes-
15-12-9:
Calorie Row
Chest To Bar Pullups
Cool Down
*LAX Ball Front Of Shoulder
*LAX Ball Tricep
*Child’s Pose/Cobra
