Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
LAX Ball Front/Rear Shoulder 2 Minutes
+
5 Shoulder CARS Per Arm
10 Shoulder Pulses
10 Over Under Hugs
5 Yoga Pushups
:30 HS Hold
Weightlifting
A.: Bench Press (3X5-6 Reps @ 30×1 Tempo)
Select Bench OR Press; Rest 3 Minutes Between Sets
Health+Function/Performance:
3X8-10 Reps @ 30×1 Tempo
A.: Shoulder Press (3X5-6 Reps @ 30×1 Tempo)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Health/Function
5 Pike Pushups Or Cage Assisted Pushups/5 Ring Rows/5 Knees To Elbow/5 Hang Power Cleans
Performance (RX)
1 Rope Climb/3 Power Cleans (135/95)/5 Kipping HSPU
Competition/Sport (RX+)
2 Rope Climbs/4 Power Cleans (185/125)/6 Strict Def HSPU (4/2″)
C. : Metcon (No Measure)
EMOM For 5 Minutes:
Health/Function
8-10 V-Ups
Performance (Rx)
:15-:25 Hollow Rock Hold
Competition/Sport (RX+)
8-10 Strict Toes 2 Rings
Cool Down
*Lying Shoulder Rotation
*LAX Ball Pec Against Cage
*LAX Ball Tricep
