Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Squat Toe Holds
5 Grasshoppers/Leg
5 Fire Hydrant Circles Clockwise/Counter Per Leg
10 Ankle Pulses Per Leg
10 Shoulder CARS
10 Shoulder Pulses
Weightlifting
A1.: Shoulder Press (2X4-5/3X3 @ 20×1; 77.5/80/82.5/85/85; Rest :30)
Health/Function: 5X5-6 Reps @ 20×1 Tempo
A1.: Bench Press (2X4-5/3X3 @ 20×1; 77.5/80/82.5/85/85; Rest :30)
A2.: Metcon (No Measure)
Pick One Of The 3 Options Below:
Option 1: 5X8-10 Seal Rows @ 20×2 Tempo
Option 2: 5X 2 Rope Sled Pulls From Standing Position
Option 3: 5XME Weighted Chinups @ 20×2; Aim Between 4-6 Reps
-Rest 2 Minutes Go Back To A1-
Metcon
B.: Metcon (Time)
Health/Function:
3 Rounds:
8 Burpees Or Half Burpees
10 Wall Balls
50 Jump Rope Singles
Performance (RX):
3 Rounds:
7 Thrusters (95/65)
10 Ring Pushups
30 Double Unders
Competition/Sport (RX+):
3 Rounds:
5 Thrusters (155/105)
25 Double Unders
7 Strict HSPU
25 Double Unders
*8 Minute Cap
Cool Down
*LAX Ball Lat
*LAX Ball On Floor Rotator Cuff
*Banded Pec Stretch
