Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Deadlift (3X4-5 Reps/2X3-4 Reps @ 70/75/80/85/85%)
Health/Function:
5X5-6 Reps
Metcon
B.: Metcon (No Measure)
EMOM For 8 Minutes:
1 Clean Pull+1 Hang Power Clean+1 Power Clean
*Moderate To Heavy Weight
C.: Metcon (No Measure)
EMOM For 8 Minutes:
Evens: :30 Double KB Heavy Farmers Walk
Odds: :20-:30 Hollow Rocks (Plank Holds)
Cool Down
*Cobra/Child’s Pose
*Olympic Wall Squat Hold
*Banded Hamstring
