11/5/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 PVC Pass Thrus

15 PVC Around The Worlds Each Way

10 PVC Sampson Stretch

10 DB Strict Press

5 Prone Swimmers

5 Yoga Pushups

Weightlifting

A.: Strict Press/Push Press (5X2+3)

Every 2 Minutes For 10 Minutes Complete The Following:

2 Strict Press+3 Push Press

Health/Function:

Every 2 Minutes Complete 3 Strict Press+3 Push Press

Metcon

B.: Metcon (Time)

4 Rounds:

Health/Function

200 M Run

10 Over The Shoulder Ball Slam

15 Ab Mat Situps

Performance

300 M Run

12 Over The Shoulder Ball Slam (40/25)

15 Weighted Ab Mat Situps (25/15)

Competition/Sport

400 M Run

15 Over The Shoulder Ball Slam (50/30)

15 GHD Situps

*16 Minute Time Cap

Cool Down

*Cobra/Child’s Pose

*Broken Toe

*Lying Shoulder Rotation