2/3/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

300 M Row

+

10 Shoulder Pulses

5 Shoulder CARS

10 Bar Kips

5 Yoga Pushups

10 KB Halos Each Direction

Weightlifting

A.: Bench Press (5X4 Reps @ 20×1 Tempo)

*SELECT BENCH OR PRESS

*Health+Function/Performance:

4X6-8 Reps @ 20×1 Tempo

A.: Shoulder Press (5X4 Reps @ 20×1 Tempo)

*Health+Function/Performance:

4X6-8 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

*Will Repeat In 4 Weeks*

12 Minute AMRAP:

Health/Function

250 M Row

10 Box Jumps/Step Ups

10 Hanging Knee Raises

Performance (RX)

300 M Row

10 Box Over Jumps (24/20″)

10 T2B

Competition/Sport (RX+)

400 M Row

20 Box Over Jumps (30/24″)

20 T2B

Cool Down

*LAX Ball Pec

*Banded Shoulder Sink

*Banded Lat Distraction