Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
:30 Bike Slow
:30 Bike Fast
5 Squat Toe Holds
10 Good Mornings
10 Russian KBS
5 Power Jumps
Weightlifting
A.: Deadlift (5X3-4 Reps @ 75/80/85/85/85% @ 20×1 Tempo)
Health/Function:
4X6-8 Reps @ 30×1 Tempo
Metcon
B.: Metcon (AMRAP – Reps)
4X2 Minute AMRAP’s:
15 KBS (Rx=1.5/1.0)
10 Ball Slams (Rx=30/20)
Max Effort Calorie Bike With Remaining Time
-Rest 1 Minute Between AMRAP’s-
*Score Is Total Calorie
*RX+= (2.0/1.5); (50/30)
*Health/Function:
12 KBS/8 Ball Slams
Cool Down
*Banded Hamstring Hold
*Spinal Twist Hold
*Foam Roll Lats
