4/24/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

200 M Run

8 Shoulder CARS

8 Shoulder Pulses Per Arm

12 Russian KBS

24 Shoulder Taps Per Arm

Weightlifting

A.: Push Press (5-4-3-3-3 Reps)

Health/Function:

2X5-6 Reps

3X4-5 Reps

A.: Push Jerk (5-4-3-2-2-2)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

-Rest 5 Minutes-

“Repeat”

*Pick Up Where You Left Off*

Health/Function:

200 M Run

6 Push Press

8 Ring Rows

100 M Run

10 Cage Assisted Pushups

12 KBS

Performance: (RX)

400 M Run

9 Push Press (115/85)

6 Strict Chinups

200 M Run

12 Pushups

15 KBS (1.5/1.0)

Competition/Sport:(RX+)

400 M Run

9 Shoulder 2 Overhead (155/105)

12 CTB Pullups

200 M Run

15 Ring Pushups

18 KBS (2.0/1.5)

Cool Down

*LAX Ball Scapula

*Lying Shoulder Rotation

*Banded Bully Stretch