Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Push Press (5-4-4-3 Reps)
Health/Function:
2X5-6 Reps
2X4-5 Reps
A.: Push Jerk (4X3 Reps; 2X2 Reps)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
Health/Function:
8 Pike Pushups Or Box Pushups
10 Step Ups
8 Ring Rows
200 M Run
Performance: (RX)
8 Kipping HSPU
8 Box Jumps (24/20″)
8 Pullups
200 M Run
Competition/Sport:(RX+)
8 Strict HSPU
8 Box Jumps (30/24″)
8 CTB Pullups
200 M Run
Cool Down
*Banded Bully Stretch
*DB Front Rack Bench Hold
*Box Pigeon Hold
