Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Deadlift (3X5-6 Reps/2X4-5 Reps @ 65/70/70/75/80%)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
300 M Run
12 KBS (Rx=1.5/1.0)
36 Double Unders (100 Singles)
*Rx+= (2.0/1.5)
Health/Function:
125 M Run
8 KBS
40 Singles
Cool Down
*Cobra/Child’s Pose
*Banded Hamstring Distraction
*Multi Direction Cage Pull
