11/19/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Calories Row Legs Only

4 Calories Legs+Hips Only

4 Calories Hips+Arms Only

4 Calories Row

+

5 Shoulder CARS Per Arm

10 Bar Kips

5 Prone Swimmers

10 Scap Pulls

:30 Dead Hang Hold

Weightlifting

A.: Push Press (Every 2 Minutes For 8 Minutes: 5-6 Reps)

Metcon

B.: Metcon (Time)

Competition/Sport (RX+)

3 Rounds:

9 Bar Muscle Ups

27/21 Calorie Row

-Rest 1 Minute Between Rounds-

Performance (RX)

4 Rounds:

7 Strict Chinups

18/14 Calorie Row

-Rest 1 Minute Between Rounds-

Health/Function

5 Rounds:

12 Ring Rows

13/10 Calorie Row

-Rest 1 Minute Between Rounds-

Cool Down

*Banded Shoulder Sink

*Banded Lat Distraction

*KB Lat Smash