7/13/2018

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