Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Row 70%
150 M Row 80%
100 M Row 90%
+
2x:
10 Banded Good Mornings
8 Single Leg Calf Raises
6 Bar Kips
4 Tuck Jumps
+
5 Deadlifts @ 45%
5 Deadlifts @ 55%
5 Deadlifts @ 65%
Weightlifting
A.: Deadlift (5-3-3-3-3 @ 75/80/80/85/85%)
*Use 20×1 Tempo
Health/Function:
4X5 Reps
Metcon
B.: Metcon (Time)
3 Rounds:
18/14 Calorie Row
15 Box Over Jumps (Rx=24/20″)
12 Alternating DB Snatch (Rx=50/35)
9 T2B
Health/Function:
5 Rounds:
15/12 Calorie Row
10 Box Step ups
10 Hang DB Snatches (5 Per Arm)
15 Ab Mat Situps
Cool Down
*KB Calf Smash
*Cobra/Child’s Pose
*Banded Hamstring Distraction
