Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1:00 Bike 60%
:45 Bike 70%
:30 Bike 80%
:15 Bike 90%
+
10 PVC Good Mornings
10 PVC Toe Taps
15 KB DL
15 Russian KBS
+
3 Deadlifts @ 35%
3 Deadlifts @ 45%
3 Deadlifts @ 55%
Weightlifting
Deadlift (6X3 Reps @ 70/70/75/75/80/80%)
Metcon
B.: 7/31/18 (AMRAP – Rounds and Reps)
16 Minute AMRAP:
12 KBS (Rx=1.5/1.0)
12/10 Calorie Bike
12 Box Jumps (Rx=24/20″)
*Repeat WOD!
*Compare To 7/31/2018
Cool Down
*Child’s Pose/Cobra
*Olympic Wall Squat
*KB Calf Smash
