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
