Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Child’s Pose Hold :30
Cobra Pose Hold :30
10 Lying Leg Twist
10 Lying Scorpions
10 PVC Shoulder Pass Thrus
10 PVC Around The Worlds
10 PVC Good Mornings
Weightlifting
A.: Deadlift (2X6-8/2X5-6 Reps @ 30×1 Tempo; 65/70/75/75%)
Metcon
B.: Metcon (Weight)
Every 2 Minutes For 10 Minutes:
Health/Function:
4-5 Hang Power Snatch
Performance (RX):
2 Power Snatch+2 OHS
Competition/Sport (RX+):
2 Squat Snatch+2 OHS
C.: Metcon (Weight)
EMOM For 8 Minutes:
1st: 150 Feet Single Arm KB Farmers Walk Left (3 Turf Lengths)
2nd: 150 Feet Single Arm KB Farmers Walk Right
Cool Down
*Child’s/Cobra
*Cat/Cow
*Banded Hamstring
