Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Calorie Row (8 Easy/7 Moderate/5 Fast)
+
2X:
5 Grasshoppers/Leg
5 Ankle Circles Each Direction
5 Knee To Chest Holds
5 Empty BB Front Squats
5 Empty BB Push Press
5 Empty BB OHS
Weightlifting
A.: Push Press (4-4-3-3-2-2)
Health/Function:
3X4-5 Reps
2X3-4 Reps
A.: Push Jerk (3-3-2-2-2-2)
Metcon
B.: Metcon (Time)
Health/Function:
4 Rounds:
12/10 Calorie Row
10 Wall Balls
1 Bear Crawl 50 Ft.
10 Walking Lunges
Performance: (RX)
3 Rounds:
20/16 Calorie Row
8 Thrusters (75/55)
8 OHS (75/55)
Competition/Sport:(RX+)
For Time:
35/28 Calorie Row
25 Thrusters (95/65)
25/21 Calorie Row
15 OHS (95/65)
15/12 Calorie Row
*12 Minute Time Cap
Cool Down
*Lying Shoulder Rotation
*LAX Ball Scapula
*LAX Ball Quads/Glutes
