Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
200 M Row
10 Pass Thrus
5 Inchworm Pushups
5 Alternating Shoulder Reach Thrus
Metcon
A.: Metcon (No Measure)
Skill Work For 15 Minutes:
Handstand Walks/Handstand Pushups/Handstand Holds
RX+=EMOM For 12 Minutes
1st: 3-5 HSPU @ 30×1 Tempo
2nd: 25-30 Feet HS Walk
3rd: Rest
B.: Metcon (6 Rounds for time)
Every 3 Minutes For 18 Minutes:
Health/Function
250 M Row
40 Jump Rope Singles
10 DB Lateral Hops
Performance (RX)
250 M Row
:30 Double Unders Attempts
Competition/Sport (RX+)
300 M Row
30 Double Unders
Cool Down
*LAX Ball Tricep
*Lying Shoulder Rotation
*KB Calf Smash
