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
