10/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

11 Bar Kips

9 Shoulder Cage Pulses

7 Scap Pulls

5 Shoulder Thru Holds Per Arm

3 Inchworm Pushups

Weightlifting

A.: Push Jerk (10 Minute EMOM: 2-3 Reps 70-75%)

*Health Function: 3-4 Push Press

*Performance: 2-3 Push Press

Metcon

B.: Metcon (No Measure)

Every Minute On The Minute For 5 Minutes:

Health/Function: 4-5 Single Arm DB Row Per Arm @ 20×1 Tempo

Performance: 6-8 Pullups

Competition/Sport: 7-10 CTB Pullups

C.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function

10 Ring Rows

10 Pushups

10 Hang Power Cleans

Performance (RX)

1 Rope Climb

5 Power Cleans (135/105)

10 Pushups

Competition/Sport (RX+)

2 Rope Climbs

6 Power Cleans (155/105)

10 Ring Dips

Cool Down

*Banded Lat Distraction

*LAX Ball Forearm

*Cat/Camel