7/20/2020
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Shoulder Press (Build To 1RM In 20 Minutes)
*Select Press OR Bench Press*
*Health/Function
4X5-6 Reps @ 20×1 Tempo
A.: Bench Press (Build To 1 RM In 20 Minutes)
*Health/Function
4X5-6 Reps @ 20×1 Tempo
Metcon
B.: Metcon (Time)
Health/Function
Performance (RX)
Competition/Sport (RX+)
At Home WOD
HOME: Metcon (Time)
Cool Down
*LAX Ball Pec Against Cage
*Tricep Smash
*Lying Shoulder Rotation