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
