Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Front Squat (Build To A 5 Rep Front Squat Max)
Health/Function:
4X6-8 Reps To A Box
Metcon
B.: Metcon (Time)
3 Rounds:
10 Deadlifts (Rx=185/125)
20 Wall Balls (Rx=20/14)
400 M Run
-Rest 2 Minutes Between Rounds-
Rx+= 225/155
Health/Function:
3-5 Rounds:
5 Deadlifts
10 Wall Balls
200 M Run
-Rest 1 Minute Between Rounds-
Cool Down
*Child’s/Cobra Pose
*Grasshopper Hold
*Banded Hip Sinks
