Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
25 Calorie Bike
+
2 Rounds:
:20 Dead Hang Hold
10 Downward Dog Toe Touches
10 Good Mornings
5 Grasshoppers/Leg
2 Seated Rope Pulls
Weightlifting
A.: Deadlift (6X2 Reps; Start 75%)
*Increase Weight Each Set; Use Tempo 30×1
*Health/Function: 4X5-6 Reps
Metcon
B.: “Broken Arrow” (Time)
3 Rounds:
15 Thrusters (135/95)
6 Rope Climbs (15 Feet)
Health/Function:
3 Rounds:
6 DB Manmakers (40/25)
12 Ring Rows
18 Wall Balls (20/14)
*18 Minute Time Cap
Cool Down
*Banded Hamstring Distraction
*Cobra/Child’s
*Banded Lat Pull
