Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Calorie Row
15 Light DB Strict Press
15 Good Mornings
+
Turkish Get Up Practice
Metcon
A.: Metcon (AMRAP – Reps)
EMOM For 20 Minutes:
Health/Function
1st: Max Effort Calorie Row In 30 Seconds
2nd: Max Effort DB Push Press In 30 Seconds
3rd: Max Effort Calorie Row In 30 Seconds
4th: Max Effort KB Sumo Deadlift High Pull In 30 Seconds
Performance (RX)
1st: Max Effort Calorie Row In 30 Seconds
2nd: Max Effort DB Hang Clean And Jerk Left (40/25) In 30 Seconds
3rd: Max Effort Calorie Row In 30 Seconds
4th: Max Effort DB Hang Clean And Jerk Right (40/25) In 30 Seconds
Competition/Sport (RX+)
1st: Max Effort Calorie Row In 30 Seconds
2nd: Max Effort DB Hang Clean And Jerk Left (50/35) In 30 Seconds
3rd: Max Effort Calorie Row In 30 Seconds
4th: Max Effort DB Hang Clean And Jerk Right (50/35) In 30 Seconds
B.: Metcon (Weight)
Every Minute On The Minute For 10 Minutes:
Evens: 2 Turkish Get Ups Left Arm
Odds: 2 Turkish Get Ups Right Arm
Health/Function:
EMOM For 10 Minutes
Evens: 4 Reps Of Situp Portion Of Turkish Get Up Left Arm
Odds: 4 Reps Of Situp Portion Of Turkish Get Up Right Arm
Cool Down
*LAX Ball Quads
*Butterfly
*Shoulder Against Wall Hold
