12/17/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Shoulder Opener Per Side

15 Bar Kips

5 Yoga Pushups

10 Shoulder CARS Per Arm

200 M Row

Weightlifting

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

Performance+Health/Function: 4-5 Reps

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

2X6 Minute AMRAP; Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

Competition/Sport (RX+)

4 Ring Muscle Ups/8 Hang Power Clean (155/105)/250 M Row

Performance (RX)

8 CTB Pullups/8 Hang Power Clean (135/95)/250 M Row

Health/Function

6 Banded Pullups Or Jumping/6 Hang Power Clean/125 M Row

Cool Down

*Banded Bully

*Banded Lat Distraction

*LAX Ball Scapula