8/20/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Calorie Row

+

5 Yoga Pushups

5 Over Under Hugs

10 PVC Pass Thrus

10 PVC Around The World’s Each Direction

15 Bar Kips

15 Shoulder Taps (Per Arm)

Weightlifting

A1.: Bench Press (3-3-2-2 @ 20X1; All Sets Above 80% 1 RM; Rest :30)

Performance: 4X5-6 Reps @ 30×1 Tempo

Health/Function: DB Bench Press 4X8-10 @ 20×1 Tempo

A1.: Shoulder Press (3-3-2-2 @ 20X1; All Sets Above 80% 1 RM; Rest :30)

Performance: 4X5-6 Reps @ 30×1 Tempo

Health/Function: DB Bench Press 4X8-10 @ 20×1 Tempo

A2.: Strict Chinups (Build To 5 RM Weighted Chinup In 4 Set; Rest 2 Min)

Performance: 4XMax Effort Chinups @ 30×1 Tempo

Health/Function: 4X6-8 Ring Rows @ 30×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

10 Minute AMRAP:

Health/Function:

Evens: 30 Seconds Max Effort Burpees Or Half Burpees

Odds: 30 Seconds Max Effort Calorie Row

Performance: (RX)

10 Burpees To 6″ Overhead Reach

15/12 Calorie Row

Competition/Sport:(RX+)

5 Burpee Bar Muscle Ups

15/12 Calorie Row

Cool Down

*Foam Roll/LAX Ball Quads

*LAX Ball Glutes

*Grasshopper Hold