Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Thoracic Twist/Arm
5 Cat/Camel
5 Grasshoppers/Leg
10 Spinal Twist
10 Scorpion Twist
10 Good Mornings
10 Ring Rows
+
Warm Up Deadlift
Weightlifting
A.: Metcon (Weight)
For ALL Programs:
EMOM For 16 Minutes:
1st: 5-6 Deadlifts @ 70-75% 1RM @ 30×1 Tempo
2nd: 6-8 Single Arm DB Row Right @30×1 Tempo
3rd: 6-8 Single Arm DB Row Left @30×1 Tempo
4th: Rest
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
3X3 Minute AMRAP’s
-Rest 2 Minutes Between AMRAP’s-
Health/Function:
16 Alternating Hang DB Snatches
16 Box Step Ups
8 Calorie Row
Performance: (RX)
12 Alternating DB Snatch (50/35)
6 Burpee Box Over Jumps (24/20)
6 Strict Chinups
Competitive/Sport: (RX+)
12 Alternating KB Snatch (1.5/1.0)
9 Burpee Box Over Jumps (24/20)
3 Bar Muscle Ups
*Start Back Where You Left Off
Cool Down
*Child’s/Cobra Pose
*Banded Hamstring Distraction
*Banded LAT Distraction
