11/9/2018

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