8/9/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

125 M Run

10 PVC Good Mornings

10 PVC Toe Taps

10 Russian KBS

5 Single Leg DL Per Leg

Weightlifting

A.: Deadlift (3X8 Reps @ 20×1 Tempo; Rest 3 Minutes)

*Increase Weight Each Set

Metcon

B.: Metcon (Time)

5 Rounds:

10 Double DB Squats (50/30)

10 KBS (2.0/1.5)

200 M Run

-Rest 2 Minutes Between Rounds-
Health/Function:

Sub KB Goblet Squat

Cool Down

*KB Calf Smash

*Banded Ankle Distraction

*Broken Toe