10/25/2018

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