Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
*Last Day To Pre-Order Hoodies Is Tomorrow
400 M Row (Increase Pace Each 100 M)
+
1 Minute Banded Shoulder Opener Per Arm
+
10 Banded Tricep Push Downs
5 Shoulder CARS Per Arm
10 Empty Bar Push Press
:30 Elbow Hold On Bar Per Arm
Weightlifting
A.: Push Press (Every 2 Minutes For 10 Minutes: 3 Reps)
Performance+Health/Function: 5-6 Reps
Metcon
B.: Metcon (No Measure)
Every 2 Minutes For 10 Minutes:
Competition/Sport (RX+)
20-40 Feet HS Walk Or Pracitce For :45 Seconds
Performance (RX)
1 Wall Walk+:30 Second HS Hold
Health/Function
100 Feet Bear Crawl OR :20-:30 Ring Plank Hold
C.: Metcon (Time)
16 Minute CAP
Competition/Sport (RX+)
Time Trial:
3000 M Row
Performance (RX)
3X750 M Row; Rest 2 Minutes Between Rounds
Health/Function
5X400 M Row; Rest 1 Minute Between Rounds
Cool Down
*Lying Shoulder Rotation
*Pec Smash LAX Ball Against Cage
*Banded Shoulder Sink
