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
