WOD – Tue, Feb 20

Indian Land CrossFit – WOD

Warm-up

15 BANDED GOOD MORNINGS

10 ELBOW OPENERS PER SIDE

10 SHOULDER THRUS PER SIDE

:20-:30 HANDSTAND HOLD OR PLANK HOLD

10 DB PRESS PER ARM

15 KB DEADLIFT

Weightlifting

A.: Shoulder Press (5-5-5-3-3
*GO UP IN WEIGHT EVERY SET
)

Metcon

B.: 12 MINUTE AMRAP (AMRAP – Rounds and Reps)

1 ROPE CLIMB

3 WALL WALKS

9 PULLUPS

9 DEADLIFTS (185/125)

SCALED:

6 JUMPING PULLUPS

6 KNEES TO ELBOW

9 DEADLIFTS

50 M OH PLATE WALK

RX+:

3 ROPE CLIMBS

6 BAR MUSCLE UPS

12 DEADLIFTS (225/155)

9 CTB PULLUPS

Cool Down

*30-50 BANDED FACE PULLS

*LAX BALL FRONT DELTOID

*CHILD’S/COBRA POSE