Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
400 M Row
+
10 Prone Scapular Rotations
10 Alternating Downward Dog Toe Touch
10 Yoga Pushups
20 Jumping Jacks
10 Scap Pulls
Weightlifting
A1.: Shoulder Press (5-3-3-3@ 20×1; 80/82.5/85/85+%; Rest :30)
A1.: Bench Press (5-3-3-3@ 20×1; 80/82.5/85/85+%; Rest :30)
A2.: Strict Chinups (Max Effort Reps @ 30×1 Tempo; Rest 2 Minutes)
Health/Function:
4X8-10 Double DB Pendlay Rows @ 30×1; Rest 2 Minutes
Metcon
B.: Metcon (Time)
Health/Function:
3X:
5 Hang Power Cleans
10 Half Burpees
200 M Row
Performance (RX):
20 Power Cleans (95/65)
400 M Row
20 Bar Facing Burpees
Competition/Sport (RX+):
For Time:
25 Power Cleans (115/85)
500 M Row
25 Bar Facing Burpees
*8 Minute CAP
Cool Down
*LAX Ball Scapula
*Banded Shoulder Sink
*Banded Elbow Opener
