5/29/2019

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