Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
5 Half Burpees
10 Bar Kips
15 Light DB Strict Press
30 Jumping Jacks
Weightlifting
A.: Shoulder Press (Build To A 1 Rep Max)
Performance:
5 Sets X 3 Reps; Increase Weight Each Set
Health/Function:
2 Sets X 4-5 Reps; Increase Weight Each Set
2 Sets X 3-4 Reps; Increase Weight Each Set
A.: Bench Press (Build To A 1 Rep Max)
Performance:
5 Sets X 3 Reps; Increase Weight Each Set
Health/Function:
2 Sets X 4-5 Reps; Increase Weight Each Set
2 Sets X 3-4 Reps; Increase Weight Each Set
Metcon
B.: Metcon (Time)
Health/Function:
15-12-9
Burpees Or 1/2 Burpees
Lying Leg Raises
*200 M Run After Each Set Of Leg Raises
Performance: (RX)
18-15-12
Burpees
K2E
*300 M Run After Each Set Of K2E
Competition/Sport: (RX+)
18-15-12
Burpees To 6″ OH Reach
T2B
*300 M Run After Each Set Of T2B
Cool Down
*LAX Ball Pec
*Banded Lat Distraction
*Banded Shoulder Sink
