Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Over Under Hugs
10 Arm Circles Each Direction
10 DB Halos
10 DB Strict Press
5 Yoga Pushups
+
200 M Run
Weightlifting
A.: Push Press (3X5 Reps)
Health/Function:
3X6-8 Reps Pause Push Press
Competition/Sport:
5X3 Reps Push Jerk
A.: Push Jerk (5X3 Reps)
Metcon
B.: Metcon (No Measure)
EMOM For 16 Minutes:
Health/Function:
1st: Seated DB Press 5-6 Reps @ 30×1 Tempo
2nd: Cage Assisted Pushups 6-8 @ 20×1 Tempo
3rd: Single Arm DB Row 5-6 Per Arm @ 20×1 Tempo
4th: Rest
Performance: (RX)
1st: Strict Press 5-6 Reps @ 30×1 Tempo
2nd: Ring Pushups 6-8 @ 20×1 Tempo
3rd: Pendlay Row 5-6 Reps @ 30×1 Tempo
4th: Rest
Competition/Sport:(RX+)
1st: Strict HSPU As Many Reps As Possible In :30
2nd: Plyo Ball Pushups As Many As Possible in :30
3rd: Pendlay Row 5-6 Reps @ 30×1 Tempo
4th: Rest
Cool Down
*Banded Lat Distraction
*Banded Shoulder Sink
*Banded Bully Stretch
