Indian Land CrossFit – WOD
Warm-up
30 BANDED PASS THRUS
20 ELBOW OPENERS
10 SIDE PLANK OPENERS
20 ALT. DOWNWARD DOG TOE TAPS
10 DB HALOS EACH WAY
10 EMPTY BENCH PRESS OR PUSH JERK
Weightlifting
A.: Bench Press (8 REPS @ 65-70%
6 REPS @ 70-75%
6 REPS @ 70-75%)
A.: Push Jerk (6 REPS @ 65-70%
5 REPS @ 70-75%
5 REPS @ 70-75%
5 REPS @ 70-75%)
Metcon
B.: 12 MINUTE AMRAP (AMRAP – Rounds and Reps)
HEALTH/FUNCTION:
8 RING ROWS @ 20X1 TEMPO
8 SEATED Z-PRESS @ 20X1 TEMPO
14 KBS (MODERATE WEIGHT)
PERFORMANCE (RX):
20 KBS (1.5/1.0)
10 KIPPING HSPU
2 ROPE CLIMBS
COMPETITION/SPORT (RX+):
4 ROPE CLIMBS
14 STRICT HANDSTAND PUSHUPS
28 KBS (2.0/1.5)
Cool Down
FOLLOW PLIABILITY OR BELOW:
*PEC MINOR SMASH
*LYING SHOULDER ROTATION HOLD
*BANDED PEC OPENER
