Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
100 M Row ARMS ONLY
150 M Row ARMS+BACK ONLY
200 M Row-Regular Row
+
:30 Banded Ankle Distraction Each Leg
5 Grasshoppers Per Leg
5 Power Jumps
10 Good Mornings
10 Air Squats Thumbs On Shoulders @ 30×1
Weightlifting
A.: Front Squat (4X3-4 Reps @ 20×1; ALL Sets Above 80% 1 RM)
Performance:
2X5-6 Reps @ 30×1 Tempo
2X4-5 Reps @ 30×1 Tempo
Health/Function:
5X8-10 Reps KB Goblet Squats; Rest 90 Seconds
-Use Box If Needed
Metcon
B.: Metcon (Time)
Health/Function:
5 Rounds:
6 Deadlifts
12 Box Step Ups
250 M Row
-Rest 1 Minute Between Rounds-
Performance: (RX)
“Christine”
3 Rounds:
500 M Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20″)
Competitive/Sport: (RX+)
“Christine”
3 Rounds:
500 M Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20″)
*18 Minute CAP*
Cool Down
*BB Calf Smash
*Spinal Rotation Hold W/ Band
*Foam Roll Mid Back
