Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*Time Cap 8 Minutes
*Rest Roughly 10 Minutes Between A+B
*Health/Function:
For Time:
15 Unbroken Thrusters/15 Calorie Row
12 Unbroken Thrusters/12 Calorie Row
9 Unbroken Thrusters/9 Calorie Row
B.: Metcon (No Measure)
FOR QUALITY; NOT FOR TIME
5 Rounds:
500 M Row; Pick Up Pace By 5 Seconds Each 100 M
-Rest 1 Minute Between Rounds-
Example: (2:15/2:10/2:05/2:00/1:55)
Cool Down
*BB Quad Smash
*Child’s Pose/Cobra Pose
*LAX Ball Mid Back
