Indian Land CrossFit – Express WOD


Warm-up (No Measure)


A1.: Shoulder Press (4X5 Reps)

-Rest :30 Then Do A2-

*Use Tempo 30X2

A2.: Single Arm DB Row (4X6-8 Reps Per Arm)

*Use Tempo 30×2

*Rest 2:30 Before Returning To Shoulder Press


B.: Metcon (Time)

3 Rounds:

8 Deadlifts (275/185)

1 Lap Around Building

-Rest 3 Minutes Between Rounds-

Health/Function Option:

4 Rounds:

8 Unbroken Deadlifts @ Moderate Weight

150 M Run

-Rest 2 Minutes-
*Push Each Run 90%+; Do Not Over Pace-2 Or 3 Minutes Of Built In Rest

Cool Down

*Spinal Twist Hold

*Banded Lat Distraction

*Partner Pec Hold