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
