12/6/2019

Indian Land CrossFit – WOD

Warm-up

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

Weightlifting

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

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

Metcon

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

Health/Function

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

Cool Down

*Cat/Cow

*Banded Hamstring Distraction

*Banded Lat Distraction