Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Quick Burgener Warm Up
+
10 Alternating Cobra/Child Pose
20 Alternating Downward Dog Toe Taps
10 Good Mornings
20 Russian KBS
10 KB Goblet Squats @ 20×1 Tempo
Weightlifting
A.: Deadlift (2X6-8 Reps; 2X5-6 Reps)
Health Function:
3X8-10 Reps Deadlifts
Metcon
B.: Metcon (Weight)
EMOM FOR 10 Minutes:
1 Squat Clean+1 Front Squat
Health Function:
EMOM FOR 10 Minutes:
2 Hang Power Cleans+2 Front Squats
C.: Metcon (No Measure)
5 Rounds:
8-12 V-Ups
-Rest 1 Minute-
Rx+= GHD’s
Cool Down
*Cobra/Child’s
*BB Quad Smash
*Frogger
