Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
LAX Ball Scapula 2 Minutes
+
200 M Row Easy
200 M Row Moderate
200 M Row Fast
+
2 Rounds:
4 Inchworm Pushups
8 Empty Bar Strict Press
Metcon
A.: Metcon (Weight)
Every Minute On The Minute For 16 Minutes:
Competition/Sport (RX+)
1st: 2-3 Heavy Push Jerks (From Rack)
2nd: 1-2 Legless Rope Climbs
3rd: 6 Med Ball Toss Per Side With Partner 3 Mat Distance (20/14)
4th: Rest
Every Minute On The Minute For 16 Minutes:
Performance (RX)
1st: 2-3 Heavy Push Press (From Rack)
2nd: 1-2 Rope Climbs
3rd: 6 Med Ball Toss Per Side With Partner 2 Mat Distance (20/14)
4th: Rest
Every Minute On The Minute For 16 Minutes:
Health/Function
1st: 4-5 Push Press
2nd: 6 Med Ball Toss Per Side With Partner 2 Mat Distance
3rd: 3-4 Lying Rope Pulls
4th: Rest
B.: Metcon (Time)
ALL Programs:
500 M Row For Time
Cool Down
*Lying Shoulder Rotation
*LAX Ball Scapula
*Banded Shoulder Sink
