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
