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
