7/19/2022

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