8/3/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 M Bike

15 PVC Good Mornings

10 Downward Dog Toe Taps

500 M Bike

10 PVC Toe Taps

15 KB Deadlifts

Weightlifting

A.: Paused Deadlift (5X3 Reps @ 60-65% 1RM)

Pause 2 Inches Off Floor For 2 Seconds

Metcon

B.: Metcon (No Measure)

Every 7 Minutes For 21 Minutes Complete The Following:

100 M Double KB Farmers Walk (2.0/1.5)

25 Ab Mat Situps

30 Walking Lunges (15/Leg)

300 M Run

Rx+=15 GHD Situps

Cool Down

*KB Quad Smash

*Forearm Sitbacks

*Thoraic KB/WB Opener