8/3/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Row (Increase Pace Each Minute)

12 Elbow Openers

12 Shoulder Thrus

12 Scap Pushups

12 Side Plank Openers

24 Shoulder Taps

12 Empty Bar Push Press

Weightlifting

A.: Push Press (3-3-2-2)

*Select Push Press Or Push Jerk*

*Leave 1 Rep In Tank Every Set But Final Set Of 2*

A.: Push Jerk (3-3-2-2)

*Select Push Press Or Push Jerk*

*Leave 1 Rep In Tank Every Set But Final Set Of 2*

Metcon

B.: Metcon (AMRAP – Reps)

2X5 Minute AMRAP/Rest 3 Minutes Between AMRAP’s

Health/Function

(32/26) Calorie Row/24 KBS/Max Effort Burpees Or Half Burpees With Time Remaining

Performance (RX)

(40/32) Calorie Row/25 KBS (1.5/1.0)/Max Effort Burpees To 6″ OH Reach

Competition/Sport (RX+)

(45/38) Calorie Row

Max Effort DB Devil’s Press With Time Remaining (50/35)

Cool Down

*Runner’s Stretch

*Pigeon

*LAX Ball Pec