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
