Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1000 M Bike
+
2 Rounds:
10 1 Legged KB DL Per Side
10 KB Halos Each Direction
10 KB Romanian DL
10 Russian KBS
Weightlifting
A.: Deadlift (Build To A 1 Rep Max)
Health/Function:
1X5-6 Reps
2X4-5 Reps
2X3-4 Reps
Metcon
B.: Metcon (Time)
5 Rounds:
15/12 Calorie Bike
3 Rope Climbs (15 Ft)
Rx+=2 Legless
Health/Function Option:
5 Rounds:
12/10 Calorie Bike
8 Plank Pulls Per Arm
8 K2E Or 12 Ab Mat Situps
Cool Down
*Banded Hamstring Pull
*Cobra Pose
*LAX BALL Scapula
