Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
125 M Run
12 Banded Pull Aparts
9 Bar Kips
6 Ankle Pulses Per Leg
3 Inchworm Pushups
Weightlifting
A.: Push Press ( 3-3-2-2-1-1)
Health/Function:
5X5 Reps
A.: Push Jerk (2-2-2-1-1-1)
Health/Function:
5X5 Reps
Metcon
B.: Metcon (Time)
EMOM FOR 20 Minutes:
Health/Function:
1st: 6-8 Cage Assisted Pushups Or Pushups @ 20×1
2nd: 6-8 Single Arm DB Row Left @ 20×1 Tempo
3rd: 6-8 Double DB Standing Strict Press @ 20×1 Tempo
4th: 6-8 Single Arm DB Row Right @ 20×1 Tempo
5th: Rest
Performance: (RX)
1st: 6-8 Ring Pushups @ 20×1 Tempo
2nd: 3-5 Jumping Bar Muscle Ups OR Ring Muscle Ups
3rd: 2-3 Wall Walks
4th: 4-6 Strict Chinups @ 30×2 Tempo
5th: Rest
Competition/Sport:(RX+)
1st: 4-6 Kipping Def HSPU
2nd: 2-4 Ring OR Bar Muscle Ups
3rd: :30 Of HS Walk/Practice
4th: 4-6 Strict CTB Chinups
5th: Rest
Cool Down
*Banded Shoulder Sink
*Banded Shoulder Opener
*Shoulder Against Wall Holds
