6/15/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Banded Good Mornings

8/6 Calorie Bike

6 Wall Squats

4 Single Leg KB Deadlifts

Weightlifting

A.: Deadlift (4X5 Reps; Go Up In Weight Each Set)

* Do Not Hit A 5 Rep Max But A Challenging 5 Reps

B.: Deadlift (1X75% Of Last Set On A)

Metcon

B.: Metcon (Time)

3 Rounds:

7 Thrusters (95/65)

14/11 Calorie Bike

7 Bar Facing Burpees

14/11 Calorie Bike

-Rest 2 Minutes Between Rounds-
Rx+=(135/95) On Thrusters

Health/Function Option

3 Rounds:

12 Wall Balls

12/9 Calorie Bike

6 Burpees

12/9 Calorie Bike

-Rest 2 Minutes Between Rounds-

Cool Down

*BB Quad Smash

*Cobra/Child’s Pose

*Partner Pec Hold