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
