12/3/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row

5 Shoulder CARS Per Arm

15 Shoulder Pulses Per Arm

5 Shoulder Thru Holds Per Arm

15 Light DB Strict Press

Weightlifting

A.: Push Press (Every 2 Minutes For 12 Minutes: 4 Reps)

Performance+Health/Function: 5-6 Reps

B.: Pendlay Row (Every 2 Minutes For 8 Minutes: 5-6 Reps @ 20×1 )

Performance: Double KB Gorilla Row 6-8 Reps @ 20×1

Health/Function: Single Arm DB Row 6-8 Reps @ 20×1

Metcon

C.: Metcon (Time)

15 Minute Time CAP

Competition/Sport (RX+)

5 Rounds:

6 Strict Def HSPU (4/2″)/300 M Row

Buy Out:

100 M Double KB Farmers Walk (2.0/1.5)

Performance (RX)

5 Rounds:

6 Kipping HSPU/300 M Row

Buy Out:

100 M Double KB Farmers Walk (1.5/1.0)

Health/Function

5 Rounds:

8 Pushups Or Cage Assisted Pushups/250 M Row

Buy Out:

100 M Double KB Farmers Walk

Cool Down

*LAX Ball Pec Against Cage

*KB Lat Smash

*Banded Bully Stretch