Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20/15 Calorie Row
+
2X:
5 Shoulder CAR’s Per Arm
5 Yoga Push Ups
5 Ring Rows
10 PVC Pass Thrus
10 PVC Around The World’s Each Direction
Weightlifting
A1.: Bench Press (4X5-6 Reps @ 30×1 Tempo @ 70/70/75/77.5; Rest :30)
A1.: Shoulder Press (4X5-6 Reps @ 30×1 Tempo @ 70/70/75/77.5; Rest :30)
A2.: Strict Chinups (4X5 Reps @ 30×1 Tempo; Rest 2 Minutes)
Health/Function:
4X6-8 DB Renegade Rows (No Pushup) Per Arm/Rest 2 Minutes
Metcon
B.: Metcon (Time)
For Time:
Health/Function:
3 Rounds:
5 Burpees Or Half Burpees
7 Ring Rows
5 Hand Release Pushups
7 Air Squats
10 Calorie Row
Performance (RX):
3 Rounds:
5 Manmakers (40/25)
9 Burpees
Then:
27/22 Calorie Row Buy Out
Competition/Sport (RX+):
For Time:
15/12 Calorie Row
15 Manmakers (50/35)
20/16 Calorie Row
30 Burpees
15/12 Calorie Row
*10 Minute Cap
Cool Down
*Banded Shoulder Sink
*Banded Lat
*Banded Elbow Opener
