Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Bike Easy
200 M Bike Moderate
200 M Bike Fast
+
5 Shoulder CARS Per Arm
10 Shoulder Pulses Per Arm
5 Yoga Pushups
15 Russian KBS
Weightlifting
A1.: Shoulder Press (2X5-6/2X4-5 @ 30×1; 70/75/77.5/80; Rest :30)
Health/Function:
4X6-8 Reps @ 30×1 Tempo; Rest :30
A1.: Bench Press (2X5-6/2X4-5 @ 30×1; 70/75/77.5/80; Rest :30)
Health/Function:
4X6-8 Reps @ 30×1 Tempo; Rest :30
A2.: Metcon (No Measure)
Health/Function:4X6-8 Banded PVC Lat Lever Downs
Performance (RX):4X1-2 Rope Climbs (1 Min Rope Climb Practice)
Competitive/Sport (RX+):4X1 Legless Rope Climb
-Rest 2 Minutes; Go Back To A1-
Metcon
B.: Metcon (Time)
For Time:
Health/Function:
10-8-6-4-2
Calorie Bike
Cage Assisted Pushups
KBS
Performance (RX):
21-15-9:
Calorie Bike
Pushups
KBS (1.5/1.0)
Competitive/Sport (RX+):
21 Calorie Bike/21 KBS (2.0/1.5)/50 Feet HS WALK
15 Calorie Bike/15 KBS/40 Feet HS WALK
9 Calorie Bike/9 KBS/30 Feet HS WALK
*10 Minute Time Cap
Cool Down
*Shoulder CAR Hold
*Lying Shoulder Hold
*LAX Ball Pec
