9/14/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

:20 HS Hold

20 Shoulder Taps

10 Good Mornings

10 Spinal Twists Per Side

10 Heavy Russian KBS

5 DB Strict Press

+

5 Deadlifts @ 135/95+5 Strict Pushups

5 Deadlifts @ 185/125+5 Strict Pushups

5 Deadlifts @ 225/155+5 Strict Pushups

Metcon

A.: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*10 Minute Time Cap

Health/Function Option 1:

12-9-6-9-12

Deadlifts

Standing DB Strict Press

Health/Function Option 2:

15-12-9-6-3:

Deadlifts

Cage Assisted Push Ups

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

200 M Run

12 KBS (Rx=1.5/1.0)
Rx+=(2.0/1.5)

Health Function:

12 Minute AMRAP:

125 M Run

10 KBS

Cool Down

*Cobra/Child’s Pose

*Banded Hamstring Distraction

*LAX Ball Scapula