Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Hamstring Hold Against Cage Per Leg
10 Banded Good Mornings
5 Shoulder CARS Per Arm
5 Shoulder Opener Per Arm
:30 Hold From Rings Or Cage
Weightlifting
A.: Deadlift (5X3-4 Reps @ 20×1 Tempo; All Sets 75+%)
Metcon
B.: Metcon (Weight)
Every 2 Minutes For 10 Minutes:
Health/Function: 3 Hang Power Cleans+2 Push Press
Performance (RX):2 Power Cleans+1 Shoulder To Overhead
Competition/Sport (RX+): 2 Heavy Squat Cleans+1 Split Jerk
C.: Metcon (No Measure)
EMOM For 6 Minutes:
Health/Function: 6-8 V-Ups
Performance: 6-8 Toes 2 Bar
Competition/Sport: 6-8 Toes 2 Rings
Cool Down
*Cat/Cow
*Lying Banded Hamstring Distraction
*LAX Ball Mid Back
