5/22/2019

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