Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
15 PVC Pass Thrus
12 Bar Kips
9 Scap Pulls
6 Empty Bar Push Press W/ 1 Second Hold In Dip Position
3 Jumping Pullups W/ Negative (Or 3 Super Slow Ring Rows)
Weightlifting
A.: Push Press (Find A 1 Rep Max)
Health/Function:
5X4-5 Reps
A.: Push Jerk (Find A 1 Rep Max)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Health/Function:
12 KBS
10 Cage Assisted Pushups
8 Ring Rows
Performance: (RX)
12 KBS (1.5/1.0)
8 Pike Box HSPU
4 Strict Chinups
Competition/Sport: (RX+)
12 KBS (2.0/1.5)
8 Hand Stand Pushups
4 Bar Muscle Ups
Cool Down
*Banded Shoulder Sink
*Banded Lat Distraction
*LAX Ball Scapula
