5/3/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 Calorie Row (8 Easy/7 Moderate/5 Fast)

+

2X:

5 Grasshoppers/Leg

5 Ankle Circles Each Direction

5 Knee To Chest Holds

5 Empty BB Front Squats

5 Empty BB Push Press

5 Empty BB OHS

Weightlifting

A.: Push Press (4-4-3-3-2-2)

Health/Function:

3X4-5 Reps

2X3-4 Reps

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

Metcon

B.: Metcon (Time)

Health/Function:

4 Rounds:

12/10 Calorie Row

10 Wall Balls

1 Bear Crawl 50 Ft.

10 Walking Lunges

Performance: (RX)

3 Rounds:

20/16 Calorie Row

8 Thrusters (75/55)

8 OHS (75/55)

Competition/Sport:(RX+)

For Time:

35/28 Calorie Row

25 Thrusters (95/65)

25/21 Calorie Row

15 OHS (95/65)

15/12 Calorie Row

*12 Minute Time Cap

Cool Down

*Lying Shoulder Rotation

*LAX Ball Scapula

*LAX Ball Quads/Glutes