Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
:30 Slow Row/:30 Moderate Row
:30 Slow Row/:30 Fast Row
+
15 PVC Pass Thrus
12 PVC Good Mornings
9 PVC Toe Taps
6 Inchworm Pushups
9 Bar Kips
12 PVC Good Mornings
15 PVC Pass Thrus
Weightlifting
A.: Deadlift (4X6 Reps @ 30×1 Tempo)
*Increase Weight Each Set If Possible
Metcon
B.: Metcon (No Measure)
Every 4 Minutes For 16 Minutes:
4-6 Bar Muscle Ups
400 M Row
Health/Function:
Every 4 Minutes For 16 Minutes
6-8 DB Renegade Rows
400 M Row
C.: Metcon (No Measure)
4x:
5-6 Med Ball Roll Outs; Rest 90 Seconds
Rx+=4X10-12 GHDS
Health/Function:
4XMax Effort Ring Planks
Cool Down
*Cobra
*Child’s Pose
*Banded Lat Distraction
*Band Hamstring Pull
