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
