9/19/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Calorie Row

10 Scap Pulls

10 Good Mornings

10 Throacic Elbow Openers (5/Side)

10 Bar Kips

Weightlifting

A.: Deadlift (3X6 Reps @ 40×1 Tempo; 65/70/75%)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

3X5 Minute AMRAP’s:

6 Pullups

9 Burpees

12/10 Calorie Row

-Rest 2 Minutes Between AMRAPS-

*Start Back Where You Left Off
*Rx+=CTB Pullups

*Health/Function:

3X5 Minute AMRAP’s

10 Ring Rows

10 Half Burpees

15/12 Calorie Row

Cool Down

*Multi Direction Child’s Pose

*Banded Lat Pull

*Cobra

*Pretzel