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
