10/3/2018

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