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
