7/16/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row (Increase Pace Each 100 M)

+

10 DB Halos Each Way

10 DB Strict Press Per Arm

20 Arm Circles (Increasing)

10 Alternating Shoulder Raises

10 Empty Bar Push Press

Weightlifting

A.: Push Press (Build To A 1 RM In 15 Minutes)

Health/Function:

4X4-5 Reps

A.: Push Jerk (Build To A 1 Rep Max In 15 Minutes)

Metcon

B.: Metcon (Time)

Health/Function

5 Rounds:

200 M Row

8 Push Press Unbroken

8 Jumping Or Banded Pullups

Performance (RX)

5 Rope Climb Buy In Then (SUB=25 Ring Rows)

3 Rounds:

12 Push Press (95/65)

250 M Row

12 Pullups

250 M Row

Competition/Sport (RX+)

12 Bar Muscle Up Buy In:

Then:

4-3-2-1 Rope Climbs

6-9-12-15 Push Press (135/95)

1000 M Buy Out

*Time CAP 16 Minutes

At Home WOD

HOME: Metcon (Time)

7X:

200 M Run

10 Push Press (BB) Or Single Arm DB/KB

10 DB Plank Pulls Per Arm

20 Lateral Skaters (10/Side)

-Rest 1 Minute-

Cool Down

*LAX Ball Scapula With OH Reach

*LAX Ball Lat

*Bully Stretch