5/9/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

15 PVC Pass Thrus

10 PVC Around The Worlds Each Direction

10 Over/Under Hugs

5 Yoga Pushups

5 Empty Bar Press

:20-:30 Handstand Hold/Walk Or Plank Hold

Weightlifting

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

A.: Push Jerk (3-2-2-2-2-1)

Metcon

B.: Metcon (No Measure)

Health/Function:

EMOM For 16 Minutes:

1st: Standing DB Press 6-8 @ 30×1 Tempo

2nd: 6-8 Cage Assisted Pushups Or Pushups @ 30×1

3rd: 8-10 Jumping Pullups

4th: Rest

Performance: (RX)

EMOM For 16 Minutes

1st: 4-6 Jumping Ring Or Bar Muscle Ups

2nd: 4-8 Kipping HSPU

3rd: Standing DB Press 6-8 @ 30×1 Tempo

4th: Rest

Competition/Sport:(RX+)

EMOM For 16 Minutes

1st: 3-5 Ring OR Bar Muscle Ups

2nd: 3-5 Strict HSPU @ 30×1 Tempo

3rd: Standing DB Press 6-8 @ 30×1 Tempo

4th: Rest

Cool Down

*Banded LAT Distraction

*LAX Ball LAT

*LAX Ball Scapula