3/28/2019

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