Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Row Easy
150 M Row Moderate
100 M Row Hard
+
15 PVC Good Mornings
30 Mountain Climbers Total
15 PVC Toe Taps
30 Jumping Jacks
15 PVC Standing Twists
15 Empty Bar Deadlifts
Weightlifting
A.: Deadlift (5X3 Reps)
*Start @ 75%; Go Up Each Set If Possible
*Health/Function Option:
4X5-6 Reps
Metcon
B.: Metcon (Time)
2 Rounds:
4 Thrusters (135/95)
8 Pullups
12/10 Calorie Row
-Rest 2 Minutes-
“Repeat 2 More Times”
*Rx+= CTB Pullups
Health/Function:
6 Rounds:
6 Wall Balls
9 Ring Rows
12/10 Calorie Row
-Rest 1 Minute Between Rounds-
Cool Down
*Spinal Twist Hold
*Banded Hamstring Hold
*Cobra/Child’s Pose
