4/19/2019

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