Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute LAX Ball Each Shoulder
5 Shoulder CARS Per Arm
10 Shoulder Pulses Per Arm
5 Yoga Pushups
15 Banded Pull Aparts
Weightlifting
A.: Push Jerk (3X3 Reps)
A.: Push Press (3X3 Reps)
*Health/Function:
5X6-8 Strict Press @ 20×1 Tempo
Or
3X5-6 Push Press
B.: Metcon (AMRAP – Reps)
1 Set Max Effort Reps @ 80% Part A Movement
Metcon
C.: Metcon (AMRAP – Reps)
5 Rounds:
Health/Function
:30 Max Effort OH Plate Lunge/Rest :30
:30 Max Effort Half Burpees/Rest :30
Performance (RX)
:30 Max Effort OHS (95/65)/Rest :30
:30 Max Effort Bar Facing Burpees/Rest :30
Competition/Sport (RX+)
:30 Max Effort OHS (115/85)/Rest :30
:30 Max Effort Bar Facing Burpees/Rest :30
Cool Down
*LAX Ball Pec Against Cage
*PVC Pec Stretch
*Lying Shoulder Rotation
