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
