Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x: (Pick Up Pace Each Round)
1 Minute Bike
15 Good Mornings
10 Russian KBS
5 Grasshoppers Per Leg
Weightlifting
A.: Deadlift (Build To A 1 Rep Max)
Health/Function:
6-5-4-3
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
30/24 Calorie Bike
20 Thrusters (Rx=75/55)
15 Bar Facing Burpees
Rx+= (95/65)
Health/Function:
15 Minute AMRAP:
20/15 Calorie Bike
10 Wall Balls
10 Burpees
Cool Down
*LAX Ball Mid Back
*Child’s/Cobra Pose
*BB Quad Smash
