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
