9/12/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 PVC pass-thru

10 bar/ring kips

5 Box Step ups/Leg

5 med ball clean and jerks

Barbell warmup:

Empty bar run through

Metcon

A.: Metcon (Weight)

Every 2 Minutes For 12 Minutes:

Health/Function:

8-10 Single Arm DB Strict Press Right @ 20×1 Tempo

8-10 Single Arm DB Strict Press Left @ 20×1 Tempo

Performance (RX)

3 Push Press+2 Push Jerk

Competition/Sport (RX+)

1 Push Press+3 Push/Split Jerk

B.: Metcon (Time)

Health/Function:

3 Rounds:

6 Burpees Or Half Burpees

8 Ring Rows

10 Wall Balls

12 Box Step Ups

Performance (RX)

For Time

12 Burpees

24 Pullups

36 Box Over Jumps (24/20″)

48 Wall Balls (20/14)

12 Burpees

Competition/Sport (RX+)

For Time:

6 Burpee Ring Muscle Ups

32 Box Over Jumps (24/20″)

64 Wall Balls (20/14)

6 Burpee Ring Muscle Ups

*15 Minute Time Cap

Cool Down

*LAX Ball Front Deltoid

*LAX Ball Pec Against Cage

*Lying Shoulder Rotation