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
