Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1:30 Minute Bike Slow
1 Minute Bike Moderate
:30 Bike Fast
+
2 Rounds:
5 Alternating Child’s/Cobra Pose
5 Single Leg KB Deadlift Each Leg
10 Russian KBS
10 Good Mornings
Weightlifting
A.: Deadlift (4X5 @ 30×1 Tempo @ 70/75/75/75%)
Health/Function:
4X6-8 Reps Deadlift
Metcon
B.: Metcon (Time)
3 Rounds:
12 Hang Power Cleans (Rx=135/95)
36/30 Calorie Bike
-Rest 3 Minutes Between Rounds-
Rx+=(165/115)
Health/Function:
5 Rounds:
8 Hang Power Cleans
16/13 Calorie Bike
-Rest 2 Minutes Between Rounds-
Cool Down
*Multi Direction Child’s Pose
*Cage Hamstring Hold
*Olympic Wall Hold
