8/12/2019

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