Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
LAX Ball Front Delt (2 Minutes Per Side)
+
10 Prone Swimmer’s
15 Russian KBS
10 Arm Circles Each Direction
15/12 Calorie Row
Weightlifting
A.: Push Press (4X2-3 Reps)
Health/Function:
4X6-8 Reps
A.: Push Jerk (5X2 Reps)
Metcon
B.: Metcon (AMRAP – Reps)
4 Rounds: (Rest 2 Minutes Between Rounds)
Health/Function:
1 Minute Max Effort Cage Assisted Pushups @ 20×1 Tempo
1 Minute Max Effort Russian KBS
1 Minute Max Effort Calorie Row
Performance (RX):
1 Minute Max Effort Ring Pushups
1 Minute Max Effort KBS (1.5/1.0)
1 Minute Max Effort Calorie Row
Competition/Sport (Rx+):
1 Minute Max Effort Deficit HSPU (6/4″)
1 Minute Max Effort KBS (2.0/1.5)
1 Minute Max Effort Calorie Row
Cool Down
*Banded Elbow Distraction
*Pigeon
*LAX Ball Scapula
