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
