Indian Land CrossFit – WOD
Warm-up
10 SHOULDER THRUS PER ARM
10 ELBOW OPENERS PER ARM
15 BANDED PASS THRUS
15 BANDED AROUND THE WORLDS
15 BANDED FACE PULLS
30 BANDED TRICEP PRESSDOWNS
10 EMPTY BAR PRESS
Weightlifting
A.: Shoulder Press (BUILD TO A 3 REP MAX IN 15 MINUTES)
B.: Shoulder Press (1 SET OF MAX EFFORT REPS AT 80% OF PART A)
Metcon
C.: Metcon (No Measure)
EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:
1ST: 8-10 BOX DIPS/STRICT RING DIPS/RING PUSHUPS @ 30X1 TEMPO
2ND: 6-9 WEIGHTED OR NON- WEIGHTED STRICT CHIN UPS OR RING ROWS @ 30X1 TEMPO
3RD: 200 FEET OH PLATE WALK OR DOUBLE KB OH WALK
*DOWN AND BACK 2X INSIDE
4TH: REST
Cool Down
FOLLOW PLIABILITY OR BELOW:
*BANDED PEC OPENER
*LAX BALL PEC MINOR
*BANDED LAT OPENER W/ WALL BALL ON BACK
