Indian Land CrossFit – WOD
Warm-up
15 BANDED AROUND THE WORLDS
15 BANDED PASS THRUS
15 BANDED GOOD MORNINGS
10 SHOULDER CARS PER ARM
10 WALL GLIDES
5 LYING ROPE PULLS
+
FIND DB PUSH PRESS WEIGHT/ROW VARIETY WEIGHT
Metcon
A.: Metcon (No Measure)
EMOM FOR 15 MINUTES:
1ST: 3-5 SINGLE ARM DB PUSH PRESS PER ARM; FOLLOW TEMPO BELOW:
4 SECONDS TO LOWER DB
2 SECONDS PAUSE AT BOTTOM
X DRIVE AS FAST AS POSSIBLE
1 SECOND PAUSE AT TOP
2ND: 4-5 DOUBLE KB BENT OVER ROW OR PENDLAY ROW; FOLLOW TEMPO BELOW:
4 SECONDST TO LOWER WEIGHT
0 SECOND PAUSE AT BOTTOM
X DRIVE AS FAST AS POSSIBLE
3 SECOND PAUSE AT TOP
3RD: REST
B.: 10 MINUTE AMRAP (AMRAP – Rounds and Reps)
10 MINUTE AMRAP:
HEALTH/FUNCTION:
10 RING ROWS @ 20X1 TEMPO
10 OVER THE SHOULDER BALL SLAMS
10 DB FLOOR PRESS
PERFORMANCE (RX):
10 OVER THE SHOULDER BALL SLAMS (50/30)
6 DB RENEGADE ROWS (40/25)
2 ROPE CLIMBS
COMPETITION/SPORT (RX+):
3 ROPE CLIMBS
6 STRICT HSPU
12 OVER THE SHOULDER BALL SLAMS (100/75)
12 KIPPING HSPU
Cool Down
FOLLOW PLIABILTY VIDEO OR BELOW:
*BANDED SHOULDER SINK
*FOAM ROLL LATS
*DB BENCH HOLD FOR LATS