4/1/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

9 Calorie Row Easy

9 Calorie Row Moderate

9 Calorie Row Fast

+

10 Alternating Child’s Pose/Cobra

10 T-Spine Rotations

15 Good Mornings

20 Walking Lunges (10 Per Leg)

Weightlifting

A.: Deadlift (4X5-6 Reps @ 70/70/75/75%)

Metcon

B.: Metcon (Time)

Health/Function

4 Rounds:

12 Wall Balls

15 Calorie Row

-Rest 1 Minute Between Rounds-

Performance: (RX)

21-15-9

Calorie Row

Thrusters (95/65)

Competition/Sport:(RX+)

8-12-16-12-8

Calorie Row

Thrusters (115/75)

*12 Minute Time Cap

C.: Metcon (No Measure)

EMOM For 5 Minutes:

:15-:20 Hollow Rocks

Cool Down

*Banded Hamstring Distraction

*Cobra/Child’s Pose

*Spinal Twist Hold