Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
9 Calorie Row
7 KB Halos Each Direction
5 Single Arm DB Strict Press
3 Inchworm Pushups
:15-:20 Dead Hang Hold
Metcon
A.: Metcon (No Measure)
EMOM For 10 Minutes:
Health/Function:
1st: 6-8 Seated DB Strict Press @ 20×1 Tempo
2nd: 6-8 Ring Rows @ 20×2 Tempo
Performance:
1st: 6-8 Standing DB Strict Press @ 20×1
2nd: 4-6 Strict Chinups @ 30×1 Tempo (Weighted If Possible)
Competition/Sport:
1st: 6-8 DB Z-Press @ 20×1 Tempo
2nd: 4-6 Strict Chest Bar Pullups @ 20×1 Tempo
B.: CHALLENGE WOD #3 (AMRAP – Rounds and Reps)
ALL PROGRAMS
CHALLENGE WOD #3
Every Minute On The Minute Complete A Full Round Of The Following
3 Push Press (95/65)
3 Lateral Burpees
9/7 Calorie Row
*When You Can Not Complete A Round Within The Minute The Workout Is Over
*Score Is Number Of Full Round And Reps Completed
*Scaled=
3 Push Press
3 Burpees
7/5 Calorie Row
Cool Down
*Lying Shoulder Rotation
*Pigeon
*Shoulder CAR Hold
