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
