Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Calorie Row (Arms + Back Only)
15 Calorie Row
+
10 Child’s Pose/Cobra
10 Spinal Twists
10 Scorpion Twists
10 Good Mornings
10 Standing Calf Raises
10 Downward Dog Calf Raises
Weightlifting
A.: Deadlift (2-2-1-1-1 @ 90/92.5/95/95/97.5%)
Health/Function:
3X4-5 Reps
2X3-4 Reps
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP/Rest 3 Minutes; Repeat
*Start Back Where You Left Off
Health/Function:
50 Singles
15/12 Calorie Row
8 Wall Balls
Performance: (RX)
25 Double Unders
20/16 Calorie Row
10 Wall Balls (20/14)
Competition/Sport:(RX+)
36 Double Unders
24/20 Calorie Row
12 Wall Balls (30/20)
Cool Down
*Cat/Cow
*Child’s/Cobra
*Banded Hamstring Distraction
