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
