Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
5 Shoulder CAR’s
10 Shoulder Pulses Per Arm
10 Bar Kips
10 Empty Bar Push Press (Pause 1 Second In Dip)
:20 HS Hold Or 20 Shoulder Taps
Weightlifting
A.: Push Press (2X2 Reps; 4X1 Reps)
Health/Function:
3X5-6 Reps
2X4-5 Reps
A.: Push Jerk (3-2-1-1-1-1)
Health/Function:
3X5-6 Reps
2X4-5 Reps
Metcon
B.: Metcon (No Measure)
EMOM For 16 Minutes
Health/Function:
1st: 5-6 Strict Press
2nd: 5-6 Single Arm DB Row Per Arm @ 20×1 Tempo
3rd: 100 Feet OH Plate Walk
4th: Rest
Performance: (RX)
1st: 4-6 Kipping HSPU; Practice HSPU
2nd: 1-2 Rope Climbs
3rd: 50 Feet Upside Down KB Walk Left; 50 Feet Upside Down KB Walk Right
4th: Rest
Competition/Sport:(RX+)
1st: 4-6 Strict HPSU (Use Deficit If Possible)
2nd: 2-3 Rope Climbs
3rd: 30 Seonds Max Distance HS Walk
4th: Rest
Cool Down
*Lying Shoulder Rotation
*Banded Shoulder Sink
*LAX Ball Front Deltoids
