9/7/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

25 Calorie Bike

+

2 Rounds:

:20 Dead Hang Hold

10 Downward Dog Toe Touches

10 Good Mornings

5 Grasshoppers/Leg

2 Seated Rope Pulls

Weightlifting

A.: Deadlift (6X2 Reps; Start 75%)

*Increase Weight Each Set; Use Tempo 30×1

*Health/Function: 4X5-6 Reps

Metcon

B.: “Broken Arrow” (Time)

3 Rounds:

15 Thrusters (135/95)

6 Rope Climbs (15 Feet)
Health/Function:

3 Rounds:

6 DB Manmakers (40/25)

12 Ring Rows

18 Wall Balls (20/14)

*18 Minute Time Cap

Cool Down

*Banded Hamstring Distraction

*Cobra/Child’s

*Banded Lat Pull