1/9/2019

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