Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 PVC Pass Thrus
15 PVC Toe Touch Per Side
10 PVC Around The World Each Way
10 Push Press Empty Bar
Weightlifting
A.: Push Press (Build To A 3 Rep Max In 15 Minutes)
Performance: 4X5-6 Reps
Health/Function: 4X6-8 Reps
Metcon
B.: “Spear” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
300 M Run
8 Burpees
8 Over The Shoulder Ball Slams (50/30)
8 DB Push Press Right (50/30)
8 DB Push Press Left (50/30)
20 Ab Mat Sit Ups
Health/Function Option:
*Scale Weight
*1 Minute Rest After Each Round
Cool Down
*Banded Elbow Opener
*Banded Chest Opener
*LAX Ball Pec Against Cage
