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
