WOD – Tue, Mar 5

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

A.: UPPER BODY GYMNASTIC STRENGTH (No Measure)

EVERY 2 MINUTES FOR 10 MINUTES COMPLETE 1 OF THE FOLLOWING:

*3-4 HSPU NEGATIVES+6-8 DB Z-PRESS

*6-10 KIPPING HSPU+1 SET OF MAX EFFORT BOX PIKE HSPU

*7-10 STRICT HSPU+1 SET OF MAX EFFORT KIPPING HSPU

Metcon

B.: 6X2 MINUTES ON/:30 OFF (Calories)

150 M RUN

7 CLEAN AND JERK (135/95)

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

SCALED:

100 M RUN

6 HANG POWER CLEANS

6 PUSH PRESS

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

Cool Down

*LAX BALL FRONT DELTOID

*BANDED SHOULDER SINK

*BANDED BULLY