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
