Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Overhead Squat (2×5-6 Reps; 2×4-5 Reps)
Metcon
B.: “Broken Arrow” (Time)
3 Rounds:
15 Thrusters (135/95)
6 Rope Climbs (15 Feet)
*18 Minute Time Cap
Health/Function:
4 Rounds:
10 Wall Balls
10 DB Plank Rows
15 Calorie Row
20 Ab Mat Situps
Cool Down
*Lying Shoulder Rotation
*Banded Shoulder Sink
*Banded Elbow Opener
