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
