Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
5 Ankle Circles Each Direction
10 Downward Dog Calf Raises Per Leg
20 Bounding Jumps
10 Russian KBS
2-3 Handstand Negatives OR 5 Strict Barbell Press
Weightlifting
A1.: Shoulder Press (3X6-8 Reps @ 20×1 Tempo; Rest :30)
Pick Press Or Bench Press
A1.: Bench Press (3X6-8 Reps @ 20×1 Tempo; Rest :30)
A2.: Strict Chinups (3XMax Effort Reps @ 30×1 Tempo; Rest 2 Minutes)
Health/Function:
Bar Assisted Cage Chinups: 3X6-8 Reps @ 30×1 Tempo; Rest 2 Minutes
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
Health/Function:
20 Push Press
30 KBS
90 Single Unders
Performance: (RX)
20 Kipping HSPU
40 KBS (1.5/1.0)
80 Double Unders
Competition/Sport:(RX+)
20 Strict HSPU
40 KBS (2.0/1.5)
120 Double Unders
C.: Metcon (No Measure)
ALL PROGRAMS:
Banded Face Pulls:
3X12-15 Reps; Rest 1 Minute
Cool Down
*LAX Ball Pec
*Banded Shoulder Sink
*Banded Bully Stretch
