8/23/2018

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

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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