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
