Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Banded OH Hold Per Arm
10 Bar Kips
1 Minute DB Bench Sink Hold
10 Bar Kips
:30 Upside Down KB Hold Per Arm
15 Calorie Row
Weightlifting
A.: Overhead Squat (4X4-5 Reps; Increase Weight Each Set If Possible)
Health/Function:
OH BB Hold: 4X :20-:25; Heavier Then Previous Week
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP:
Health/Function:
10 Ring Rows
15 Ab Mat Situps
20/16 Calorie Row
Performance (RX):
18 Pullups
24 Weighted Ab Mat Situps (25/15)
30/24 Calorie Row
Competition/Sport (RX+):
6 Bar Muscle Ups
24/20 Calorie Row
12 CTB Pullups
24/20 Calorie Row
18 GHD Situps
24/20 Calorie Row
Cool Down
*Banded Shoulder Sink
*Shoulder Thru Hold
*Hands Against Wall Stretch
