12/4/2018

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