6/25/19

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