Indian Land CrossFit – Express WOD
Warm-up
Warm-up (No Measure)
Weightlifting
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
Metcon
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
