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
