Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Bar Kips
10 Shoulder CARS Per Arm
10 Shoulder Pulses Per Arm
:30 HS Hold Or 5 Negative HSPU
50 Feet Light Upside Down KB Walk Right
50 Feet Light Upside Down KB Walk Left
10 Bar Kips
Metcon
A.: Metcon (No Measure)
EMOM For 20 Minutes:
Health/Function:
1st: 15-20 Second Ring Dip Lockout Or 6 Box Dips
2nd: 5-6 Single Arm DB Row Per Arm @ 30×1 Tempo
3rd: 8-10 Cage Assisted Pushups @ 20×1 Tempo
4th: Rest
Performance: (RX)
1st: 4-5 Jumping Ring Muscle Ups
2nd: Strict Chinups Max Reps In :30 @ 20×1 Tempo
3rd: 2 HS Negatives + 5-6 Box HSPU @ 20×1 Tempo
4th: Rest
Competition/Sport:(RX+)
1st: 2-5 Ring Muscle Ups
2nd: Strict CTB Chinups Max Reps In :30 @ 20×1 Tempo
3rd: Strict HSPU Max Reps In :30
4th: Rest
B.: Metcon (AMRAP – Reps)
EMOM For 10 Minutes:
Health/Function:
1st: 30 Seconds Max Reps Russian KBS
2nd: 30 Seconds Max Reps Seated DB Press @ 20×1 Tempo
Performance: (RX)
1st: 30 Seconds Max Reps KBS (1.5/1.0)
2nd: 30 Seconds Max Reps Z-Press @ 20×1 Tempo (35/20)
Competition/Sport:(RX+)
1st: 30 Seconds Max Reps KBS (2.0/1.5)
2nd: 30 Seconds Max Reps Z-Press @ 20×1 Tempo (50/35)
Cool Down
*LAX Ball Pec
*KB Smash Tricep
*Banded Lat Distraction
