11/22/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row

15 Good Mornings

10 Cat/Cow

10 Lying Spinal Twists

10 Scorpion Twists

10 Elephant Toe Touches

Weightlifting

A.: Deadlift (3X6-8 Reps @ 30×1 Tempo; Start @ 65-70%)

Metcon

B.: Metcon (Time)

Competition/Sport (RX+)

4X:

10 DB Box Step Overs (24/20″)(50/35)

2 Rope Climbs

300/250 M Row

-Rest 2 Minutes Between Rounds-

Performance (RX)

4X:

10 DB Box Step Overs (20/16″)(40/25)

1 Rope Climb

250/200 M Row

-Rest 2 Minutes Between Rounds-

Health/Function

5X:

10 DB Box Step Ups

10 Single Arm DB Row Per Arm

200/150 M Row

-Rest 1 Minute Between Rounds-

Cool Down

*Banded Hamstring Distraction

*Pigeon

*Lying Twist Hold