7/2/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 DB Halos

10 Single Arm DB Press Per Arm

10 Increasing Arm Circles Each Direction

10 Bar Kips

10 Ankle Pulses

10 Empty Bar Push Press

Weightlifting

A.: Push Press (5X2 Reps; Rest 2 Mins)

Competition/Sport (RX+)

5X1 Push Press+1 Push Jerk

Metcon

B.: Metcon (Time)

3 Rounds (Rest 2 Minutes Between Rounds)

Health/Function

10 Single Arm DB Row Per Arm/125 M Run/10 DB Push Press/125 M Run

Performance (RX)

12 Pullups/200 M Run/12 Push Press (95/65)/200 M Run

Competition/Sport (RX+)

3 Rope Climbs/300 M Run/6 Bar Muscle Ups/300 M Run

*18 Minute CAP

At Home WOD

A.: Metcon (Time)

10 Rounds:

8 DB Push Press

8 DB Single Arm Row Per Arm

10 (10 M Shuttle Sprint)

20 Lateral Skaters

-Rest 1 Min-

Cool Down

*LAX Ball Pec

*Banded Bully

*Banded Pec Opener