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