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
