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
