8/30/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

350 M Bike

10 PVC Good Mornings

20 PVC Toe Taps

10 PVC Standing Twists

10 Russian KBS

5 Alternating Cobra/Childs Pose

Weightlifting

A.: Deadlift (4X3 Reps; Every Set Above 80%)

Health/Function:

4X5-6 Reps

Metcon

B.: Metcon (Weight)

EMOM For 12 Minutes:

Evens: 6-8 Moderate Unbroken Front Squats

Odds: 325-375 M Bike

Cool Down

*Spinal Twist Hold

*Scorpion Hold

*Sit And Reach

*Butterfly