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
