2/19/2019

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