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
