Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
:30 Row @ 65%
:30 Row @ 75%
:30 Row @ 85%
8 Ring Rows
12 Bar Kips
4 Lying Rope Pulls
12 Scap Pulls
8 Ring Rows
Metcon
A.: Metcon (No Measure)
15 Minute Skill Work:
Pick one of the following to work on: Rope Climbs Or Pullup Work
RX+= Accumulate The Following:
8-10 Rope Climbs
30-50 Pullups
*Health Function:
5X8-10 Banded Pullups; Rest 2 Minutes
B.: Metcon (Weight)
EMOM For 7 Minutes:
5 Hang Power Clean And Jerk @ 60-65%
C.: Metcon (No Measure)
EMOM For 5 Minutes:
10 Second Row Sprint
50 Second Row Easy
Cool Down
*BB Quad Smash
*Foam Roll Lats
*Banded Lat Pull
