1/7/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Child’/Cobra Pose Back And Forth

10 Lying Spinal Twists Per Side

15 Good Mornings

10 Bar Kips

5 Yoga Pushups

Weightlifting

A.: Deadlift (6X2 Reps @ 20×1 Tempo; Start @ 80% 1RM)

Performance/Health+Function:

4X4-5 Reps @ 30×1 Tempo

Metcon

B.: Metcon (Time)

*10 Minute Time CAP*

Competition/Sport (RX+)

15 Over The Shoulder Ball Slams (100/50)/5 Bar Muscle Ups

12 Over The Shoulder Ball Slams (100/50)/4 Bar Muscle Ups

9 Over The Shoulder Ball Slams (100/50)/3 Bar Muscle Ups

6 Over The Shoulder Ball Slams (100/50)/2 Bar Muscle Ups

3 Over The Shoulder Ball Slams (100/50)/1 Bar Muscle Ups

Performance (RX)

5 Rounds:

10 Over The Shoulder Ball Slams (50/30)/10 Pullups

Health/Function

5 Rounds:

10 Over the Shoulder Ball Slams/10 Ring Rows

Cool Down

*Cat/Camel

*Banded Hamstring Distraction

*Foam Roll Mid Back