Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
100 OH Plate Walk
+
2X:
200 M Row
5 Wall Squats
5 Behind Neck Push Press Wide Grip
5 OH Squats
Weightlifting
A.: Overhead Squat (EMOM For 12 Minutes: 2 Reps @ 32X1 Tempo)
*Select A Doable Weight
*Health Function:
Practice To A Box :15 Per Minute
Metcon
B.: Metcon (Time)
3 Rounds:
100 M Farmers Carry (Rx=2.0/1.5)
20 Over The Shoulder Ball Slams (Rx=50/30)
750 M Row
-Rest 2 Minutes Between Rounds-
Health/Function:
4 Rounds:
50 M Farmers Carry
10 Over The Shoulder Ball Slams
500 M Row
-Rest 2 Minutes Between Rounds-
Cool Down
*Couch Stretch
*Banded Ankle Distraction
*Lying Shoulder Rotation
