Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute LAX Ball Shoulder
20 Over/Under Hugs
15 Scap Pulls
10 Bar Kips
5 Shoulder CARS Per Arm
10 Empty Bar Push Press
Weightlifting
A.: Push Press (Every 2 Minutes For 12 Minutes: 2 Reps)
Performance/Health+Function:
Every 2 Minutes Complete 4-5 Reps
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Competition/Sport (RX+)
10 KBS (2.0/1.5)/10 T2B/20 Feet HS Walk
Performance (RX)
10 KBS (1.5/1.0)/10 K2E/2 Wall Walks
Health/Function
10 Russian KBS/15 Ab Mats/50 Foot Bear Crawl
Cool Down
*Banded Elbow Opener
*LAX Ball Pec
*Forearm LAX Ball
