1/16/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

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

Metcon

B.: Metcon (Time)

4 Rounds:

10 Push Press (Rx=95/65)

15 KBS (Rx=1.5/1.0)

300 M Run

-Rest 1 Minute Between Rounds-
*Compare to 9/5/18

*Rx+=(115/85); (2.0/1.5)

Health Function:

4 Rounds:

8 Push Press

12 KBS

200 M Run

-Rest 1 Minute Between Rounds-

Cool Down

*Olympic Wall Squat

*Banded Hamstring Distraction

*Grasshopper Hold