Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Over/Under Hugs
10 Shoulder CARS (5/Arm)
5 Light KB Press Per Arm
5 Light KB Windmills Per Arm
10 Bar Kips
10 Ring Rows Or Pullups Or Ring Pull Ups
Weightlifting
A.: Bench Press (4X5-6 Reps @ 30×1 Tempo)
*SELECT BENCH OR PRESS
*Health/Function+Performance:
3X6-8 Reps @ 30×1 Tempo
A.: Shoulder Press (4X5-6 Reps @ 30×1 Tempo)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Health/Function
6 DB Plank Pulls Per Arm
12 KBS
Performance (RX)
8 CTB Pullups
16 KBS (1.5/1.0)
Competition/Sport (RX+)
4 Ring Muscle Ups
12 KBS (2.0/1.5)
C.: Metcon (No Measure)
EMOM For 6 Minutes
Health/Function: 15-20 Seconds Wall Walk Hold
Performance (RX): 15-20 Seconds Of Wall Walk Shoulder Taps
Competition/Sport: Max Distance HS In :30
Cool Down
*Banded Shoulder Sink
*Banded Lat Distraction
*LAX Ball Chest
