Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Row (Lower Back+Arms Only)
1 Minute Row (Legs+Hips Only)
1 Minute Full Body Row
+
2 Minute Foam Roll Mid Back
:30 Spinal Twist
:30 Scorpion Twist
:30 Glute Bridge
:30 Russian KBS
Weightlifting
A.: Deadlift (Build To A 1 Rep Max In 24 Minutes)
Health/Function:
Every 3 Minutes For 24 Minutes Complete The Following:
4 Deadlifts @ 30×1 Tempo; Increase Weight Each Round
*Start Light
Metcon
B.: Metcon (AMRAP – Reps)
Health/Function:
1:30 Max Effort Ring Rows @ 20×1 Tempo /Rest 90 Seconds
1:30 Max Effort Ab Mat Situps/Rest 90 Seconds
3 Minute Max Effort Heavy Rope Singles/Rest 2 Minutes
3 Minute Max Effort Calorie Row
Performance (RX):
1:30 Minute Max Effort Strict Chinups/Rest 90 Seconds
1:30 Minute Max Effort Knees To Elbows/Rest 90 Seconds
3 Minute Max Effort Calorie Row/Rest 2 Minutes
3 Minute Max Effort Double Unders (3:1)
Competition/Sport (RX+):
3 Minute Max Effort Rope Climbs/Rest 2 Minutes
3 Minute Max Effort Heavy Drag Rope Double Unders (3:1)/Rest 2 Minutes
3 Minute Max Effort Calorie Row
Cool Down
*Foam Roll Mid Back 3 Minutes
*Butterfly Hold
*LAX Ball Glutes 3 Minutes