10/7/2019

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