7/6/2018

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