Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
10 Bar Kips
10 Scap Pulls
5 Ring Rows @ 30×1 Tempo
5 Yoga Pushups
10 Shoulder Pulses Per Arm
2 Negative Pullups (as slow as possible)
+
2x:
5 Empty Bar Paused Push Presses
*Pause 2 Seconds In Dip Position
5 Empty Bar Push Press
Weightlifting
A.: Push Press (4X2 Reps; 3X1 Rep)
Health/Function:
3X4-5 Reps
2X3-4 Reps
A.: Push Jerk (3X2 Reps; 4X1 Reps)
Metcon
“Totem” (Time)
27-21-15-9:
Push Press (95/65)
Pullups
Health/Function Option:
10->1
Push Press @ Moderate Weight
Ring Rows
Cool Down
*LAX Ball Front Of Shoulder
*LAX Ball Scapula
*Banded Lat Distraction
