1/17/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 KB Halos

10 KB Good Mornings

10 Arm Circles

10 Shoulder Pulses

20 Shoulder Taps

30 Jumping Jacks

Weightlifting

A.: Push Press (Build To A 1 Rep Max In 15 Minutes)

Performance+Health/Function:

Build To A 5 Rep Max In 15 Minutes

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

Health/Function

20 Minute AMRAP:

5 Ring Rows

7 Cage Assisted Pushups

9 Air Squats

Performance (RX)

“Cindy”

Competition/Sport (RX+)

20 Minute AMRAP:

5 Strict Chest To Bar Pullups

10 Pushups

15 Air Squats

B.: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

*LAX Ball Scapula

*Lying Shoulder Rotation

*Banded Shoulder Distaction