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-
