Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Foam Roll LATS
+
30 Penguin Hops
20 Lying Shoulder Rotations (10/Side)
10 Elbow Openers (5/Side)
10 Standing Snow Angels
5 Empty Bar Push Press (1 Second Pause In Dip Position)
Weightlifting
A.: Push Press (6-4-4-3)
*Leave 1-2 Reps In Tank Each Set*
A.: Push Jerk (6-4-4-3)
*Leave 1-2 Reps In Tank Each Set-
Metcon
B.: Metcon (Time)
5 Rounds/Rest 1 Minute Between Rounds:
Health/Function
8 Burpees/8KBS/24 Drag Rope Singles/8 Lateral Hops Over KB
Performance (RX)
24 Double Unders/10 Burpees/10 KBS (1.5/1.0)
Competition/Sport (RX+)
30 Double Unders/12 Burpees To 6″ OH Reach/9 KBS (2.0/1.5)
*16 Minute Time CAP*
Cool Down
*LAX Ball Scapula
*Banded Shoulder Sink
*Banded Elbow Opener
