12/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

18/14 Calorie Row

12 Good Mornings

9 Lying Spinal Twists Per Leg

6 Yoga Push Ups

6 Grasshoppers/Leg

Weightlifting

A.: Deadlift (5X2-3 Reps @ 20×1 Tempo)

Performance/Health+Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

3 Rounds For Reps/Rest 2 Minutes Between Rounds

Competition/Sport (RX+)

1 Minute Max Effort Squat Clean Thrusters (135/95)

2 Minute Max Effort Calorie Row

Performance (RX)

1 Minute Max Effort Thrusters (95/65)

2 Minute Max Effort Calorie Row

Health/Function

1 Minute Max Effort Wall Balls

2 Minute Max Effort Calorie Row

Cool Down

*Foam Roll Mid Back

*Lying Spinal Twist Hold

*Cat/Camel