7/27/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Banded Pass Thrus

15 Banded Around The Worlds Each Way

15 Banded Face Pulls

10 Shoulder Pulses Per Side

10 Shoulder CARS

10 Push Press Empty Bar

Weightlifting

A.: Push Press (4-3-3-3)

*Select Push Press Or Push Jerk*

*Leave 1 Rep In Tank Every Set But Final Set Of 3*

A.: Push Jerk (4-3-3-3)

*Select Push Press Or Push Jerk*

*Leave 1 Rep In Tank Every Set But Final Set Of 3*

Metcon

B.: Metcon (No Measure)

Every Minute On The Minute For 16 Minutes:

1st: 6-9 Strict HSPU OR Kipping HSPU OR Pike Pushups Off Box

*ALL At 3 Seconds On The Way Down Tempo*

2nd: 25-35 Seconds Hold One Of The Following:

*KB Upside Waiter’s Hold (Split Time Per Arm)

*Ring Support Hold

*Ring Handstand Hold

3rd: 9-12 Burpees To 6″ OH Target OR 7-10 Burpee Box Over Jumps (24/20″)

4th: Rest

Cool Down

*Banded Crossbody Shoulder Stretch

*Banded Lat Distraction

*LAX Ball Pec Smash