1/3/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Alternating Cobra/Child’s Pose

10 Barbell Good Mornings

5 High Hang Pulls

10 Alternating Cat/Cow Pose

20 Mountain Climbers

Weightlifting

A.: Deadlift (3X4-5 Reps/2X3-4 Reps @ 75/80/80/85/85%)

Metcon

B.: Metcon (Time)

4 Rounds:

8 Hang Power Clean (Rx=135/95)

60 Double Unders (15 Box Over Jumps)
Rx+=165/115

*Health/Function:

3 Rounds:

5 Hang Power Clean

10 Box Step Ups

15/12 Calorie Row

Cool Down

*Cobra/Child’s Pose

*Sit And Reach

*Seated Pretzel