Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Prone Swimmers
10 Banded Face Pulls
10 KB Halos Each Direction
10 Shoulder CARS
10 Bar Kips
Metcon
A.: Metcon (No Measure)
EMOM For 16 Minutes:
Health/Function:
1st: 6-8 Single Arm DB Row Right @30×1
2nd: 6-8 Single Arm DB Strict Press Left @ 30×1 Tempo
3rd: 6-8 Single Arm DB Row Left @30×1
4th: 6-8 Single Arm DB Strict Press Right @ 30×1 Tempo
Performance:
1st: 6-8 Strict Press (From Floor) @30×1 Tempo
2nd: 6-8 Strict Chinups @ 20×1 Tempo
3rd: 4-5 Jumping Bar Muscle Ups
4th: 5-6 Pendlay Row @ 30×1 Tempo
Competition/Sport:
1st: 6-8 Strict Press (From Floor) @30×1 Tempo
2nd: 2-4 Bar Muscle Ups
3rd: 5-6 Pendlay Row @ 30×1 Tempo
4th: 2-4 Bar Muscle Ups
B.: Metcon (Time)
Health/Function
10 Rounds:
6 Ring Rows
6 Cage Assisted Pushups
12 Box Step Ups
Performance (RX)
10 Rounds:
2 DB Renegade Rows (35/20)
4 DB Devils Press (35/20)
8 Box Over Jumps (24/20″)
Competition/Sport (RX+)
10 Rounds:
1 Rope Climb
5 Devils Press (35/20)
10 Box Over Jumps (24/20″)
*20 Minute Cap
Cool Down
*Banded Lat Distraction
*BB Calf Smash
*LAX Ball Scapula
