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
