6/22/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

10 PVC Good Mornings

10 PVC Toe Taps

10 Spinal Twists

250 M Row

Weightlifting

A.: Deadlift (2X5; 3X3)

*Increase Weight By Feel

*Health/Function Option:

4X5-6 Reps

Metcon

B.: Metcon (Time)

4 Rounds:

4 Power Snatch (Rx=135/95)

8 Burpees

20/16 Calorie Row

-Rest 2 Minutes Between Rounds-

Rx+=(155/105)

Cool Down

*Couch Stretch

*Foam Roll Mid Back

*Cool Down Walk 3 Minutes