Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Easy Row
100 M Moderate Row
200 M Easy Row
100 M Fast Row
+
8 Single Leg KB Deadlift Right
8 Single Leg KB Deadlift Left
12 Banded/PVC Good Mornings
16 (8/Side) Lying Spinal Twists
8 Empty Bar Pause Deadlifts (2″ Off The Ground For 2 Seconds)
Weightlifting
A.: Deadlift (4X5 Reps @ 30×1 Tempo; Increase Weight Each Set)
Metcon
B.: 500m Row (Time)
Max Effort 500m Row
C.: Metcon (No Measure)
Accumulate 2-3 Minutes Plank On Rings
Health/Function:
5X:20-:30 Plank On/1 Minute Off
Cool Down
*5 Minute Cooldown Row/Walk/Bike
*Child’s/Cobra Pose
*Banded Hamstring Pull
