7/26/2018

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