9/5/2019

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