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
