8/17/2018

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