9/3/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

10 PVC Pass Thrus

10 PVC Around The Worlds

10 Prone Swimmers

10 Ring Rows

10 Bar Kips

Metcon

A.: Metcon (No Measure)

SKILL Work For 20 Minutes:

Pick One Of The Following To Work On:

-Rope Climbs

-HS Walks

-Kipping Movement (Pullup/BMU/CTB)

B.: Metcon (No Measure)

Health/Function

EMOM For 16 Minutes:

1st: 10-12 Banded Tricep Pushdowns

2nd: 10-12 Lying Leg Raises

3rd: 6-8 Single Arm DB Row Right @ 30×1 Tempo

4th: 6-8 Single Arm DB Row Left @ 30×1 Tempo

Performance (RX)

EMOM For 16 Minutes:

1st: 8-10 Knees To Elbows

2nd: 15-20 Second Ring Dip Lockout

3rd: Upside Down KB Hold :15 Right/:15 Left

4th: 1-2 Sled Rope Pulls

Competition/Sport (RX+)

EMOM For 16 Minutes:

1st: 10-12 T2B

2nd: 2 KB Turkish Get Ups Left

3rd: 2 KB Turkish Get Ups Right

4th: 5-6 Strict CTB Pullups

Cool Down

*Cobra Pose/Child’s

*Lying Shoulder Rotation

*KB Shoulder Distraction