Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
5 Yoga Pushups
5 Prone Swimmer Circles
10 Arm Circles Clockwise/Counter Clockwise
:20-:30 HS Hold
Weightlifting
A.: Bench Press (Build To A 3 Rep Max In 15 Minutes)
A.: Shoulder Press (Build To A 3 Rep Max In 15 Minutes)
Metcon
B.: Metcon (Time)
Health/Function:
3 Rounds:
12 KBS
8 Burpees
-Rest :30 Between Rounds-
Performance (RX)
3 Rounds:
10 Bar Facing Burpees
10 Hang Power Cleans (115/85)
*NO RX+ Today
-Rest 3 Minutes Between B+C-
C.: Metcon (Time)
Health/Function:
3 Rounds:
12 KBS
8 Burpees
-Rest :30 Between Rounds-
Performance (RX)
3 Rounds:
10 Bar Facing Burpees
10 Hang Power Cleans (115/85)
*NO RX+ Today
Cool Down
*LAX Ball Pec Against Cage
*Banded OH Hold
*Lying Shoulder Hold
