Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Inchworm Pushups
10 Over Under Hugs
10 DB Press Light
20 Shoulder Taps Total
30 Jumping Jacks
10 DB Press Light
10 Arm Circles
5 Yoga Pushups
Weightlifting
A.: Bench Press (4Reps@80%/3@85%/2@90%/1@92.5%/1@95%/1@95%)
Performance:
3X4-5 Reps
3X3-4 Reps
Health/Function:
2X5-6 Reps
2X4-5 Reps
2X3-4 Reps
A.: Shoulder Press (4Reps@80%/3@85%/2@90%/1@92.5%/1@95%/1@95%)
Performance:
3X4-5 Reps
3X3-4 Reps
Health/Function:
2X5-6 Reps
2X4-5 Reps
2X3-4 Reps
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
20 Minute AMRAP:
5 Burpees Or Half Burpees
10 Box Step Ups
10 Wall Balls
40 Singles
200 M Run
Performance: (RX)
20 Minute AMRAP:
3 Building Loop Run Buy In:
Then As Many Rounds As Possible Of The Following:
5 Burpee Box Over Jumps (24/20″)
10 Wall Balls (20/14)
20 Double Unders- Scaled =s 1 Minute Of Attempts
Competitive/Sport: (RX+)
20 Minute AMRAP:
4 Building Loop Run Buy In:
Then As Many Rounds As Possible Of The Following:
5 Burpee Box Over Jumps (30/24″)
10 Wall Balls (30/20)
25 Double Unders
Cool Down
*DB On Box Lat Stretch
*Shoulder On Box Stretch
*KB Calf Smash
