Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Banded Elbow Opener Per Side
20 Over Under Hugs
10 Ring Rows
5 Yoga Pushups
600 M Bike
Weightlifting
A.: Bench Press (4X5-6 @ 30×1 Tempo)
Health/Function: 4X6-8 Reps @ 30×1 Tempo
Metcon
B.: Metcon (AMRAP – Reps)
10 Minute AMRAP:
Ascending Ladder For Reps
*Increase By 2 Reps Each Round
*Example- 2/4/6/8/10/12/Etc
Competition/Sport (RX+)
Strict Deficit Handstand Pushups (4/2″)
Strict Chest To Bar Pullups
Strict Ring Dips
Strict Chest To Bar Pullups
Performance (RX)
Kipping Handstand Pushups
Strict Chinups
Standing DB Strict Press (40/25)
Strict Chinups
Health/Function
Cage Assisted Pushups
Ring Rows
Seated DB Strict Press
Single Arm DB Row Per Arm
C.: Metcon (Calories)
ALL PROGRAMS:
2 Minute Max Effort Calorie Bike
Cool Down
*Banded Shoulder Sink
*Lying Shoulder Rotation
*LAX Ball Scapula
