Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
150 M Row 65%
150 M 75%
150 M 85%
+
2 Rounds:
5 Grasshoppers/Leg
10 Alternating Cobra/Child’s Pose
:15 Deadhang Hold
10 Ring Rows
Weightlifting
A.: Deadlift (1X5 Reps @ 75%; 4X3 Reps @ 80/82.5/85/85%)
Health/Function:
3X5-6 Reps
2X4-5 Reps
*Use 20×1 Tempo
Metcon
B.: Metcon (Time)
Health/Function:
4X:
5 Hang Power Cleans
7 KB Goblet Squats
9 Ring Rows
11 Calorie Row
-Rest 1 Minute Between Rounds-
Performance: (RX)
7 Squat Clean Thrusters (95/65)/15 Pullups/500 M Row
5 Squat Clean Thrusters/12 Pullups/350 M Row
3 Squat Clean Thrusters/9 Pullups/200 M Row
Competition/Sport:(RX+)
For Time:
7 Squat Clean Thrusters (135/95)/5 Rope Climbs/500 M Row
5 Squat Clean Thrusters/3 Rope Climbs/350 M Row
3 Squat Clean Thrusters/1 Rope Climb/200 M Row
Cool Down
*Banded Hamsting Cage Distraction
*Banded Couch Stretch
*Banded Lying Hamstring Distraction
