Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Calorie Row
+
10 Alternating Child’s/Cobra Pose
15 Good Mornings
10 Single Leg KB Deadlifts Per Leg
15 Russian KBS
Weightlifting
A.: Deadlift (7-5-4-4 @ 20×1 Tempo)
Performance:
Deadlift: 4X6-8 Reps @ 20×1
Health/Function:
EMOM For 12 Minutes
1st: 6-8 Double KB Deadlifts
2nd: 100 Feet Sled Push
3rd: Rest
Metcon
B.: Metcon (Time)
Health/Function:
7 Rounds:
6 Ring Rows
6 Burpees/Half Burpees
10/8 Calorie Row
Performance (RX)
5 Rounds:
6 Strict Chin Ups
10 Burpees
15/12 Calorie Row
Competition/Sport (RX+)
3 Rounds:
6 Bar Muscle Ups
18 Burpees
25/20 Calorie Row
*16 Minute Time Cap
Cool Down
*Lying Shoulder Rotation
*Banded Shoulder Sink
*LAX BALL Scapula
