Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
150 M Row (Back + Arms Only)
300 M Row
+
15 Good Mornings
10 Lying Scorpions
20 Russian KBS
10 Lying Spinal Twists
15 Good Mornings
Weightlifting
A.: Deadlift (2X3 Reps @ 82.5/85; 3X2 Reps @ 87.5/87.5/90%)
Metcon
B.: Metcon (Time)
Health/Function:
4 Rounds:
250 M Row
12 KBS
10 KB Goblet Squats
8 Lying Leg Raises
Performance: (RX)
30 Double DB Front Squat (40/30) Buy In Then
3 Rounds:
500 M Row
15 KBS (1.5/1.0)
10 T2B
Competition/Sport:(RX+)
30 Double DB Front Squat (50/35) Buy In Then
3 Rounds:
500 M Row
15 GHD Situps
15 KBS (2.0/1.5)
Cool Down
*LAX Ball Glutes
*Cat/Cow
*Grasshopper Hold
