11/14/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Yoga Pushups

5 Shoulder Thru Holds

10 DB/KB Halos Each Direction

10 Shoulder Pulses

10 Shoulder CARS Per Arm

15 Good Mornings

Weightlifting

A1.: Shoulder Press (3×6-8 Reps @ 20×1; Rest :30)

A1.: Bench Press (3X6-8 Reps @ 20×1; Rest :30)

-Select Press Or Bench-

A2.: Metcon (No Measure)

Competition/Sport:

3XMax Effort Reps Ring/Bar Muscle Ups

Performance:

3X6-8 Pendlay Rows @ 20×1 Tempo

Health/Function:

3X6-8 Single Arm DB Row @ 20×1 Tempo

-Rest 1:30 And Go Back To A1-

Metcon

B.: Metcon (No Measure)

12 Minute EMOM:

1st: 1-2 Legless Rope Climbs OR 1-2 Rope Climbs OR 10-12 Ring Rows

2nd: 6-8 Strict Ring Dips OR 6-8 BB Skullcrushers OR 8-10 Box Dips

3rd: Rest

Cool Down

*LAX Ball Pec Fanning Motion

*Banded Lat Distraction

*Lat Smash