Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
6 Minute AMRAP:
15 Bounding Jumps
12 Good Mornings
9 Lying Spinal Twists Each Side
6 Air Squats
3 Half Burpees
Weightlifting
A.: Deadlift (5-3-3-3 @ 80%/85%/85%/85%)
Metcon
B.: Metcon (Time)
For Time:
70 Double Unders (210 Singles)
600 M Run
50 Wall Balls (Rx=20/14)
40 Hand Release Push Ups
30 Toes 2 Bar (K2E, Lying Leg Raises)
20 Med Ball Cleans (Rx=20/14)
10 Burpees
*22 Minute Cap
Cool Down
*Lying Hamstring Distraction
*Pigeon
*LAX Ball Scapula
