6/4/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Deadhang Hold

5 Grasshoppers/Leg

10 Scap Pulls

5 Bar Kips

+

2 Rounds:

3 Pause @ Knee Deadlifts @25/35%

3 Power Jumps

Weightlifting

A.: Deadlift (2X6;2X5)

Increase Weight Each Set; Start Roughly Around 65% 1RM

Metcon

B.: “Powwow” (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Squat Cleans (95/65)

400 M Run

25 Pullups

Health/Function Option:

9 Minute AMRAP:

6 Power Cleans

9 Ring Rows

200 M Run

6 Front Squats

9 Ring Rows

200 M Run

Cool Down

*BB Quad Smash

*Banded Hamstring Distraction

*Cobra/Child’s Pose