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
