2/13/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Shoulder CARS/Arm

10 Lateral Raises (Light)

10 Ankle Pulses/Leg

10 Ankle Circles Each Way

10 Box Step Ups

20 Standing Calf Raises

Weightlifting

A.: Push Press (4X3-4 Reps)

-Select Push Press OR Split Jerk-

Health+Function/Performance:

4X5-6 Reps

A.: Split Jerk (5X2 Reps)

Metcon

B.: Metcon (Time)

*17 Minute Time Cap*

Health/Function

5 Rounds:

200 M Run/10 Box Step Ups/8 Cage Assisted Pushups

Performance (RX)

4 Rounds:

300 M Run/15 Box Jumps (24/20″)/12 Pushups

Competition/Sport (RX+)

4 Rounds:

400 M Run/21 Box Jumps (24/20″)/12 Ring Pushups

Cool Down

*Banded Elbow Opener

*LAX Ball Scapula

*LAX Ball Pec