12/12/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15/12 Calorie Row

15 Good Mornings

10 Cat/Cow Holds

10 Air Squats With Thumbs On Shoulders

5 Single Leg KB Deadlift

*12/14 (Saturday)-Self Defense Seminar @ 12PM; Avery from Indian Land MMA will be running the class that will go over several effective self defense techniques and help develop situational awareness. This class is FREE!

Weightlifting

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

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

Metcon

B.: Metcon (AMRAP – Reps)

6 Rounds (:30 On/:30 Off)

Competition/Sport (RX+)

Calorie Row

Over The Shoulder Ball Slam (50/30)

Performance (RX)

Calorie Row

Over The Shoulder Ball Slam (40/25)

Health/Function

Calorie Row

Over The Shoulder Ball Slam

Cool Down

*Cat/Camel

*Spinal Twists Hold

*Banded Hamstring Distraction