WOD – Tue, May 21

Indian Land CrossFit – WOD

Warm-up

10 SHOULDER CARS

10 STANDING SNOW ANGELS

10 ELBOW OPENERS

10 SHOULDER THRUS

10 EMPTY BAR BENCH PRESS OR PUSH JERK

+

WARM UP SETS:

3X3 REPS @ 40/50/60%

Weightlifting

A.: Bench Press (BUILD TO A 1 REP MAX IN 25 MINUTES)

SCALED: BUILD TO A HEAVY SET OF 5 REPS

A.: Push Jerk (BUILD TO A 1 REP MAX IN 25 MINUTES)

Metcon

B.: HIGH AEROBIC POWER INTERVALS (Calories)

4X3 MINUTES ON/2 MINUTES OFF

12 PUSH PRESS (95/65)

14 LATERAL BB BURPPES

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

SCALED:

10 PUSH PRESS

12 BURPEES OR HALF BURPEES

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

RX+:

10 PUSH PRESS (155/105)

16 LATERAL BB BURPEES

MAX EFFORT CALORIE ECHO BIKE W/ TIME REMAINING

BONUS WORK (IF YOU HAVE TIME)

3X:

10-12 DOUBLE DB INCLINE BENCH @ 30X1

-REST :30-

12-15 DB HAMMER CURLS @ 20X1

-REST 2 MINUTES-

Cool Down

*PEC MINOR SMASH

*BANDED SHOULDER SINK

*FOAM ROLL LATS