Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Calorie Row
+
:30 Banded Ankle Distraction Per Ankle
:20 Dead Hang Hold
10 DB Row Per Arm
Weightlifting
A.: Paused Push Press (3X5 Reps; PAUSE 2 Seconds In Dip)
2 Second Pause In Dip Position
Rx+=Paused Push Jerks
Metcon
B. : Metcon (No Measure)
EMOM For 12 Minutes:
Health+Function/Performance/Competition+Sport
1st:6-8 Ring Rows @ 30×1 Tempo/4-5 Jumping Muscle Ups/2-5 Ring Or Bar Muscle Ups
2nd: 50 Foot Bear Crawl/:20-:30 HS Hold/:20-:30 HS Walk
3rd: 2-4 Pullup Negatives/Hold Top Of Pullup As Long As Possible/Hold Top Of Pullup As Long As Possible W/ L-Sit
4th: Rest
C.: Metcon (Time)
Health/Function:
10-8-6-4
Hang Power Clean
Half Burpees
Calorie Row
Performance (RX):
12-9-6-3
Hang Power Cleans (135/95)
Bar Facing Burpees
Calorie Row
Competition/Sport (RX+)
15-12-9:
Hang Power Cleans (155/105)
Bar Facing Burpees
Calorie Row
*9 Minute Cap
Cool Down
*Banded Pec Stretch
*LAX Ball Scapula
*Shoulder Through Hold
