10/31/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

100 M Row Arms Only

200 M Row Arms+Back (no legs)

300 M Row Arms+Back+Legs

+

2x:

5 Alternating Cobra/Childs Pose

10 Spinal Twists Each Side

5 Alternating Cat/Camel

10 Good Mornings

Weightlifting

A.: Deadlift (3-2-2-1 @ 80/85/90/95%)

Health/Function:

4X5-6 Reps

Metcon

B.: Metcon (Time)

For Time:

31/25 Calorie Row

31 Front Squats (Rx=135/95)

31 KBS (Rx=1.5/1.0)

31 HSPU (Scaled-Box/Inchworm/HR Pushups/Cage Assisted)

31/25 Calorie Row
Rx+= 155/105, 2.0/1.5

Health/Function:

3 Rounds:

20/16 Calorie Row

10 KBS

10 KB Goblet Squats

10 Pushups

-Rest 2 Minutes Between Rounds-

Cool Down

*Cobra/Child’s Pose

*Grasshopper Hold

*Broken Toe