“Dreamcatcher”

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Banded Good Mornings

10 Bar Kips

5 1/2 Kipped T2B

5 1/2 Burpees

5 Single Leg KB DL Per Leg

+

6 Deadlifts @ 25%

6 Deadlifts @ 40%

4 Deadlifts @ 55%

4 Deadlifts @ 65%

4 Deadlfits @ 70%

Metcon

A.: “Dreamcatcher” (Time)

For TIme:

28 Deadlifts (275/185)

56 Wall Balls (20/14)

28 Toes 2 Bar

56 Burpees

A.: Metcon (Time)

Health/Function Option:

3 Rounds:

10 Deadlifts

12 Wall Balls

12 Ab Mat Situps

10 Burpees

-Rest 1 Minute Between Rounds-

Cool Down

*Leg Against Cage Hold

*BB Quad Smash

*Foam Roll Lats