12/20/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Lying Rope Pulls

6 Single Leg Deadlift Per Leg

6 Power Jumps

9 Lying Spinal Twists Per Side

9 Scorpion Twists Per Side

15 Good Mornings

Weightlifting

A.: Deadlift (4X3-4 Reps @ 20×1 Tempo; Start @ 80%)

Performance And Health/Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

*15 Minute AMRAP

Competition/Sport (RX+)

5-4-3-2-1 Rope Climbs

15-12-9-6-3 Thrusters (115/75)

Performance (RX)

4 Rounds:

2 Rope Climbs

6 Pullups

9 Thrusters (95/65)

Health/Function

4 Rounds:

4 DB Plank Rows Per Arm

8 Ring Rows

10 Wall Balls

Cool Down

*Cobra/Child’s

*Lying hamstring Distraction

*LAX Ball Mid Back