1/7/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

300 M Row

100 Feet OH Plate Walk

5 Grasshoppers Per Leg

10 PVC Clockwise/CounterClockwise

10 PVC Pass Thrus

Weightlifting

A.: Overhead Squat (1×5-6 Reps; 3×4-5 Reps; 1X3-4 Reps)

Metcon

B.: 2k Row (Time)

Max Effort 2k Row

C.: Metcon (No Measure)

EMOM For 6 Minutes:

:20 Hollow Rocks
Health/Function:

Plank Holds

Cool Down

*Foam Roll Quads

*Foam Roll Lats

*LAX Ball Scapula