8/10/2022

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