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
