Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
100 M Row Arms Only
200 M Row Arms+Back
300 M Row
+
2X:
15 Banded Good Mornings
10 SIngle Leg KB DL Per Leg
5 DB Thrusters Light
Weightlifting
A.: Deadlift (4-3-3-3-2)
*Every Set Above 80% 1RM
*Health/Function Option:
4X5-6 Reps @ 30×1
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
4 Minute AMRAP X 3:
300 M Row
3 Power Cleans (165/115)
7 DB Thrusters (50/35)
-Rest 3 Minutes Between AMRAP’s-
-Start Back Where You Left Off-
*Rx+=185/125
Health/Function:
250 M Row
8 KBS
8 Wall Balls
Cool Down
*Spinal Twist Hold W/ Band
*Cobra/Child’s
*Olympic Wall Squat
