Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
250 M Row (Back And Arms Only)
+
10 Spinal Twists
10 Scorpion Twists
10 Glute Bridges
10 Banded Good Mornings
10 Banded Pull Aparts
Weightlifting
A.: Deadlift (Find A 1 Rep Max In 20 Minutes)
Health/Function+Performance:
Find A 5 Rep Max In 20 Minutes
Metcon
B.: Metcon (Time)
*15 Minute Time Cap*
Health/Function
20 Double KB Deadlifts/200 M Row
20 Cage Assisted Pushups/300 M Row
40 Ab Mat Situps/400 M Row
Performance (RX)
15 Deadlifts @ 70% 1 RM/200 M Row
25 Ring Pushups/300 M Row
35 Knees To Elbow/400 M Row
Competition/Sport (RX+)
20 Deadlifts @ 70% 1 RM/250 M Row
30 Handstand Pushups/500 M Row
40 Toes 2 Bar/750 M Row
Cool Down
*Cat/Camel
*Lying Hamstring Distraction
*Foam Roll Mid Back
