Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
400 M Run
4 Seated Rope Pulls
8 Scap Pulls
12 DB Strict Press
16 Downward Dog Calf Raises
20 Jumping Jacks
Metcon
A.: Metcon (No Measure)
EMOM For 35 Minutes
Health/Function:
1st: 5-6 Single Arm DB Row Right+Left @ 30×1 Tempo
2nd: :30 Army Plank
3rd: 50-55 Jump Rope Singles
4th: 100 Feet DB Carry Left/100 Feet DB Carry Right
5th: Rest
Performance (RX):
1st: 5-6 Strict Chinups @ 30×1 Tempo
2nd: :25-:30 Hollow Rocks
3rd: :30 Double Under Practice
4th: 100 Feet KB Carry Left/100 Feet KB Carry Right (1.5/1.0)
5th: Rest
Competition/Sport (Rx+):
1st: 2-3 Rope Climbs
2nd: 8-10 GHD Situps
3rd: 30-40 Double Unders
4th: 100 Feet KB Carry Left/100 Feet KB Carry Right (2.0/1.5)
5th: Rest
Cool Down
*Forearm LAX Ball Smash
*BB Calf Smash
*DB Lat Hold W/ Bench
