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
