WOD – Mon, Feb 26

Indian Land CrossFit – WOD

Warm-up

2 MINUTE BANDED LAT DISTRACTION

+

5 YOGA PUSHUPS

15 ELBOW OPENERS

30 SHOULDER TAPS

15 BAR KIPS

:20-:30 DEAD HANG HOLD

Weightlifting

A.: Bench Press (8 REPS @ 60%
5 REPS @ 65%
5 REPS @ 70%
3 REPS @ 80%
3 REPS @ 85%
3 REPS @ 85%)

Metcon

B.: Metcon (Time)

4 ROUNDS: (14 MINUTE TIME CAP)

8 CTB PULLUPS

8 CLEAN AND JERKS (115/85)

14 LATERAL BURPEES OVER BAR

SCALED:

8 BANDED OR JUMPING PULLUPS

8 DEADLIFTS

8 BURPEES

8 DOUBLE DB PUSH PRESS

RX+:

4/3 RING MUSCLE UPS

8 CLEAN AND JERKS (135/95)

16 LATERAL BURPEES OVER BAR

Cool Down

*BANDED PEC OPENER

*LAX BALL TRICEPS

*BANDED SHOULDER OPENER W/ WALLBALL