7/1/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Calorie Row Slow

6 Calorie Row Moderate

7 Calorie Row Fast

+

10 Wide Legged Good Mornings

15 Spinal Twists

15 Scorpion Twists

15 Glute Bridges

10 Good Mornings

Weightlifting

A.: Deadlift (4X5-6 Reps @ 20×1 Tempo @ 70-75%; Rest 2 Mins)

Metcon

B.: Metcon (Time)

Health/Function

4 Rounds:

10 Box Step Ups

10/8 Calorie Row

10 RussianKBS

Performance (RX)

3 Rounds:

10 Box Over Jumps (24/20″)

15/12 Calorie Row

10 KBS (1.5/1.0)

Competition/Sport (RX+)

40 Box Over Jumps (30/24″)

60/48 Calorie Row

40 KBS (2.0/1.5)

*10 Minute Time CAP*

At Home WOD

A.: Metcon (Weight)

EMOM FOR 10 Minutes:

6-8 Deadlifts @ 40×1 Tempo

*Use KB/DB/BB

B.: Metcon (Time)

4 Rounds:

20 Chair Step Ups

200 M Run

15 KB/DB Swings

Cool Down

*Cobra/Child’s Pose

*Cat/Camel

*Banded Hamstring Distraction