3/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Shoulder Pulses Against Wall

5 Ankle Pulses Per Leg

5 Grasshoppers Per Leg

10 Wall Squats

15 Scap Pulls

:30 OH Plate Walk

Weightlifting

A1.: Back Squat (3X6-8 Reps @ 30×1 Tempo; 60/65/70%)

-Rest :30 Between A1+A2-

A2.: Single Arm DB Row (3X6-8 Per Arm @ 20×1 Tempo)

-Rest 2 Minutes; GO BACK TO A1-

Metcon

B.: Metcon (Time)

For Time:

Health/Function:

3 Rounds:

100 M OH Plate Walk

12 Ring Rows

20 Air Squats

Performance: (RX)

40 OHS (95/65)

*Every Minute On The Minute 6 Pullups

Competition/Sport: (RX+)

40 OHS (135/95)

*Every Minute On The Minute 1 Rope Climb

Cool Down

*Cobra/Child’s Pose

*BB Quad Smash

*Broken Toe Hold