7/20/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

25 PVC Good Mornings

20 PVC Standing Twist

15 PVC Toe Taps

10 PVC Around The Worlds Each Direction

5 PVC OH Sampson Stretch Per Leg

+

2X:

5 Empty Bar High Hang Pulls

5 Empty Bar Front Squats

5 Empty Bar Press

5 Empty Bar Romanian Deadlifts

Weightlifting

A: Deadlift (3-3-2-2)

*All Sets Above 80%

Health/Function:

2X5-6 Reps

2X4-5 Reps

Metcon

Cool Down

*Banded Hamstring Hold

*LAX BALL PEC

*BB Quad Smash

B.: “Arrowhead” (Time)

For Time:

10 Squat Cleans (135/95)

20 Push Press (135/95)

30 CTB Pullups

40 Calorie Row

30 Burpees

20 Push Press

10 Squat Cleans
Health/Function:

3 Rounds:

5 Power Cleans

7 Push Press

7 Burpees

14/12 Calorie Row

-Rest 1 Minute-