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
