11/30/2018

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