Indian Land CrossFit – WOD


Warm-up (No Measure)

2 Minutes Of Alternating Between Child’s Pose/Scorpion Hold/Spinal Twist/ Cobra Pose


4 Calorie Row Legs Only

4 Calorie Row Legs+Back Only

4 Calorie Row Back+Arms Only

4 Calorie Row Full


A.: Deadlift (4X4-5 Reps @ 20×1 Tempo; Start @70-75%)

Performance And Health/Function: 4X6-8 Reps @ 20×1 Tempo


B.: Metcon (AMRAP – Rounds and Reps)

4X3 Minute On/1 Minute Off

*Pick Up Where You Left Off

Competition/Sport (RX+)

50 Double Unders/(20/16) Calorie Row/3 Rope Climbs

Performance (RX)

25 Double Unders/(12/10) Calorie Row/1 Rope Climb


40 Jump Rope Singles/(15/12) Calorie Row/10 Banded Pullups Or Ring Rows

Cool Down


*Banded Hamstring Distraction

*Banded Lat Distraction