Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
10 PVC Clockwise/Counter Clockwise Rotations
10 PVC Shoulder Distractions
5 PVC Sweep Circles Clockwise/Counter Clockwise
5 PVC Sampson Lunges Per Leg
5 PVC OH Squats @ 40×1 Tempo
125 M Run
Weightlifting
A.: Overhead Squat (3X5-6 Reps)
Metcon
B.: Metcon (Time)
4 Rounds:
25 Ab Mat Situps
200 M Run
12 Wall Balls (Rx=20/14)
Rx+= 15 GHD’s
Health/Function:
10 Minute AMRAP:
15 Ab Mat Situps
125 M Run
8 Wall Balls
Cool Down
*KB Shoulder Distraction
*Banded Hamstring Distraction
*Broken Toe
