7/8/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

7 Calories Slow

7 Calories Moderate

7 Calories Fast

+

10 Shoulder Pulses

5 Shoulder CARS Per Arm

10 Banded Good Mornings

5 Yoga Pushups

10 Bar Kips

Weightlifting

A1.: Shoulder Press (1X5-6/3X4-5 @ 30×1; 75/77.5/80/82.5; Rest :30)

A1.: Bench Press (1X5-6/3X4-5 @ 30×1; 75/77.5/80/82.5; Rest :30)

A2.: Pendlay Row (4X6-8 Reps @ 20×1 Tempo; Rest 2 Minutes)

Health/Function:

Single Arm DB Row 6-8 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

Health/Function:

6 Half Burpees

8 DB Step Ups (4/Leg)

6 V-Ups

8/6 Calorie Bike

Performance (RX):

5 Burpee Box Over Jumps (24/20″)

7 Knees To Elbow

9/7 Calorie Bike

Competition/Sport (RX+):

5 Burpee Box Over Jumps (24/20″)

7 T2B

9/7 Calorie Bike

Cool Down

*LAX Ball Trap W/ Arm Raise

*LAX Ball Pec Against Cage

*Banded Bully Stretch