4/30/2021
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
25/20 Calorie Row (Increase Pace Each 5/4)
15 Ring Rows
5 Dead Hang Pullups
15 Bar Kips
:30 Deadhang Hold From Cage
+
2x:
10 Empty Bar Good Mornings
10 Empty Bar Front Rack Lunges (Total)
10 Empty Bar Push Press
10 Empty Bar Front Squats
*Increase Weight 2nd Round
Metcon
A.: “Arrowhead” (Time)
For Time:
10 Squat Cleans (135/95)
20 Push Press (135/95)
30 CTB Pullups
40 Calorie Row
30 Burpees
20 Push Press
10 Squat Cleans
Health/Function:
10 Power Cleans
15 Push Press
25 Ring Rows
35 Calorie Row
25 Burpees
15 Push Press
10 Power Cleans
Cool Down
FOLLOW ROM WOD OR BELOW:
*3 Minute BB Quad Smash Per Leg
*LAX Ball Scapula
*Banded Shoulder Opener