1/13/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

16 Calorie Row (Increase Pace Every 4 Calories)

7 Shoulder Thrus Per Arm

12 Cat/Camels

10 Good Mornings

8 Lying Spinal Twists

6 Elephant Toe Touches

4 Yoga Pushups

Weightlifting

A.: Deadlift (Build To A 3 Rep Max In 20 Minutes)

Performance/Health+Function:

Build To A 5 Rep Max In 20 Minutes

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function

6 Single Arm DB Row Per Arm

8 Standing DB Press

48 Jump Rope Singles

Performance (RX)

6 Strict Chinups

8 Kipping HSPU

24 Double Unders

Competition/Sport (RX+)

4 Bar Muscle Ups

12 Strict HSPU

48 Double Unders

Metcon

Cool Down

*Cat/Camel Hold

*Banded Hamstring Distraction

*Olympic Wall Squat Hold