Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
400 M Row
+
:30 HS Or Plank Hold
5 Shoulder CARS
5 Yoga Pushups
10 Shoulder Pulses
10 Over Under Hugs
10 Bar Kips
Metcon
A.: Metcon (Weight)
Every 2 Minutes For 10 Minutes:
Health/Function:
6-8 Strict Press @ 20×1 Tempo
Performance (RX)
4-5 Push Press
Competition/Sport (RX+)
2-3 Heavy Push Jerks
B.: Metcon (Time)
Health/Function:
4 Rounds:
8 Cage Assisted Pushups
8 Ring Rows
8 Ab Mat Situps
250 M Row
Performance (RX):
For Time:
5 Devils Press (40/25)
10 CTB Pullups
400 M Row
5 Devils Press
400 M Row
10 CTB Pullups
5 Devils Press
Competition/Sport (RX+)
For Time:
8 Bar Muscle Ups
12 HSPU
350 M Row
6 Bar Muscle Ups
10 HSPU
300 M Row
4 Bar Muscle Ups
8 HSPU
250 M Row
*14 Minute Time Cap
Cool Down
*Banded Shoulder Sink
*LAX Ball Pec Into Cage
*Shoulder CAR Hold
