Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
25/20 Calorie Row
+
10 Spinal Twists
10 Scorpion Twists
10 KB Single Leg Deadlift Right
10 KB Single Leg Deadlift Left
10 Russian KBS
10 Good Mornings
Weightlifting
A.: Deadlift (3-2-2-2-2 @ 87.5/90/92.5/92.5/95%)
Health/Function:
3X4-5 Reps
2X3-4 Reps
Metcon
B.: Metcon (Time)
Health/Function:
3 Rounds:
20 Ab Mat Situps
100 M Double KB Farmer’s Walk
20/16 Calorie Row
-Rest 1 Minute Between Rounds-
Performance: (RX)
3 Rounds:
12 T2B
100 M Double KB Farmer’s Walk (1.5/1.0)
25/20 Calorie Row
-Rest 1 Minute Between Rounds-
Competition/Sport:(RX+)
For Time:
20 T2B
200 M Double KB Farmer’s Walk (2.0/1.5)
50/40 Calorie Row
200 M Double KB Farmer’s Walk
20 T2B
Cool Down
*Banded Hamstring Distraction
*Butterfly
*Pigeon Hold
