Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
5 DB Halo’s Each Direction
5 DB Single Arm DB Press
10 Bar Kips
20 Bounding Jumps
:30 Dead Hang Hold
Weightlifting
A1.: Bench Press (3X6-8 Reps @ 30×1 Tempo; Rest :30)
A2.: Weighted Pull-ups (3XMax Effort Reps @ 30×1 Tempo; Rest 2 Minutes)
Performance: 3X6-8 Reps Single Arm DB Row @ 20×1 Tempo
Health/Function: 3X10-12 Reps Of Ring Rows @ 20×1 Tempo
Metcon
B.: Metcon (AMRAP – Reps)
10 Minute AMRAP:
Competition/Sport (RX+)
40 Wall Balls (20/14)/80 Double Unders
30 Wall Balls/60 Double Unders
20 Wall Balls/40 Double Unders
10 Wall Balls/20 Double Unders
Max Effort Ring Muscle Ups With Time Remaining
Performance (RX)
5 Rounds:
15 Wall Balls (20/14)/25 Double Unders
Max Effort CTB Pullups With Time Remaining
Health/Function
4 DB Plank Pulls Per Arm
8 Wall Balls
40 Jump Rope Singles
Cool Down
*KB Calf Smash
*Runner’s Stretch
*Banded Sampson Stretch
