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
