Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
10 PVC Pass Thrus
5 Sampson Lunges W/ PVC
10 Ankle Pulses W/ PVC
10 PVC Good Mornings
5 Wall Squats @ 30×1 Tempo
Weightlifting
A1.: Overhead Squat (3X6-8 Reps @ 30×1 Tempo; Rest :30)
Health/Function:
Front Squat-3X6-8 Reps @ 30×1 Tempo; Rest :30
A2.: Pendlay Row (3X6-8 Reps @ 30×1 Tempo; Rest 2 Minutes)
Health Function:
3X6-8 Single Arm DB Row @ 30×1 Tempo; Rest 2 Minutes
Metcon
B.: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cool Down
*Banded Shoulder Sink
*Banded Lat Distraction
*LAX Ball Scapula/Pec
