Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
4 Minute Bike (Increase Pace Each Minute)
+
10 Shoulder CARS Each Direction
10 Banded Pass Thrus
10 Banded Around The Worlds Each Direction
25 Banded Face Pulls
10 Empty Bar Push Press With 1 Second Pause
Weightlifting
A.: Push Press (3-2-2-1-1)
*Select Push Press Or Push Jerk
*Leave 1 Rep In Tank Every Set But Final Set Of 2
*Health/Function 4X5-6 Reps
A.: Push Jerk (3-2-2-1-1)
Metcon
B.: Metcon (No Measure)
Every Minute On The Minute For 16 Minutes:
1st: 7-10 Seated Z-Press OR Kipping HSPU OR Wall Facing HSPU @ 30×1 Tempo
2nd: 25-35 Seconds OH Plate Hold OR Double KB Hold @ 90 Degrees OR HS Walk 50-100 Feet
3rd: 6-8 Reps Cone Shuttle Sprints; 1 Rep = 50 Feet (25 Feet Down, 25 Feet Back)
4th: Rest
Cool Down
*LAX Ball Pec Minor
*Banded Shoulder Distraction
*Lying Shoulder Rotation
