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
