Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
100 M Row Arms Only
100 M Row Arms+Back Only
100 M Row Regular
+
5 Shoulder CARS Per Arm
10 Shoulder Pulses Per Arm
10 Mountain Climbers Per Leg
20 Jumping Jacks
+
Warm Up DB Movements
Metcon
A.: Metcon (Time)
Health/Function
8 Rounds:
5 DB Plank Pulls Per Arm
5 DB Push Press
200 M Row
-Rest 1 Minute Between Rounds-
Performance (RX)
8 Rounds:
5 DB Manmakers (40/25)
250 M Row
-Rest 1 Minute Between Rounds-
Competition/Sport (RX+)
8 Rounds
3 Devils Press (50/35)
4 Power Cleans (135/95)
5 Shoulder To Overhead (135/95)
250 M Row
-Rest 1 Minute Between Rounds-
Cool Down
*Thoracic DB Hold
*Grasshopper Hold
*Banded Hamstring Distraction
