Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
Bike :30 65%
Bike :20 75%
Bike :10 85%
15 Banded Good Mornings
10 Russian KB Swings
5 Single Leg KB Deadlifts
+
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
3 Reps @ 75%
Weightlifting
A.: Deadlift (3-3-2-2 @ 80/85/90/90%)
Health/Function:
4X6-8 Reps
Metcon
B.: Metcon (Weight)
Every Minute On The Minute For 12 Minutes:
Evens: 2-3 Power Cleans @ Moderately Heavy Weight
Odds: 7-10 Calorie Bike
Health/Function:
Sub Hang Power Cleans
C.: Metcon (Time)
For Time:
60 Weighted Ab Mat Situps
Rx+= 60 GHD’s For Time
Cool Down
*Banded Hamstring Distraction
*Pretzel Twist
*Frogger
