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
