6/28/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

6 Bar Kips (Increasing)

9 Light DB Strict Press

12 Russian KBS

15 Shoulder Taps

Metcon

A.: Metcon (No Measure)

15 Minute EMOM:

Health/Function:

1st: 5-6 Bar Skulls @ 30×1 Tempo

2nd: 6-8 Double DB Strict Press @ 30×1 Tempo

3rd: 100 Feet OH Plate Walk

-Rest 2 Minutes-

Performance (RX):

1st: 4-5 Banded Turnovers W/ Dip

2nd: 6-8 Double DB Strict Press @ 30×1 Tempo

3rd: 100 Feet Double DB OH Walk

-Rest 2 Minutes-

Competition/Sport (RX+):

1st: 3-6 Ring OR Bar Muscle Ups

2nd: 6-8 Double KB Strict Press @ 30×1 Tempo

3rd: 100 Feet Double KB OH Walk

-Rest 2 Minutes-

B.: Long Spear (AMRAP – Rounds and Reps)

12 Minute AMRAP:

12 Double KB Deadlifts (2.0/1.5)

6 Strict HSPU

12 KBS (2.0/1.5)

2 Rope Climbs
Health/Function:

12 Minute AMRAP:

10 Deadlift @ Light/Moderate Weight

8 Pushups

10 KBS

8 Ring Rows

Cool Down

*Shoulder CAR Hold

*LAX Ball Scapula

*LAX Ball Front Deltoid/Pec