Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Ankle Pulses Per Leg
10 Shoulder Pulses Per Arm
5 Shoulder CARS Per Arm
20 Shoulder Taps
5 Yoga Pushups
10 Ankle Circles
10 Calorie Row
Weightlifting
A.: Shoulder Press (Build To A 5 Rep Max In 15 Minutes)
A. : Bench Press (Build To A 5 Rep Max In 15 Minutes)
Metcon
B.: Metcon (AMRAP – Reps)
3 Minute AMRAP:
Health/Function:
DB Renegade Rows (No Pushups)
Performance (RX):
Max Effort Rope Climbs
Competition/Sport (RX+):
Max Effort Legless Rope Climbs
C.: Metcon (Time)
*10 Minute CAP*
For Time:
Health/Function:
5 Rounds:
8 Cage Assisted Pushups
12/9 Calorie Row
40 Jump Rope Singles
Performance (RX):
3 Rounds:
20 Strict Pushups
20/16 Calorie Row
40 Double Unders (1 Minute Attempts)
Competition/Sport (RX+):
15 Deficit HSPU (6″/4″)/Calorie Row (25/20)/80 Double Unders
10 Deficit HSPU (6″/4″)/Calorie Row 20/16)/60 Double Unders
5 Deficit HSPU (6″/4″)/Calorie Row (15/12)/40 Double Unders
Cool Down
*Banded Bully Stretch
*LAX Ball Scapula
*Shoulder CAR Hold
