10/15/2019

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