12/14/2018

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