Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute 65% Bike
1 Minute 75% Bike
1 Minute 85% Bike
+
10 PVC Good Mornings
10 PVC Spinal Twists
10 Single Leg KB DL Left
10 Single Leg KB DL Right
10 Air Squats
Weightlifting
A.: Deadlift (EMOM For 8 Minutes: 3 Reps@ 65-70% @20×1 Tempo)
Metcon
B.: Metcon (AMRAP – Reps)
Health/Function:
5 Rounds: (:30 On/:30 Off)
Max Reps Calorie Bike
Max Reps Over The Shoulder Ball Toss
Performance: (RX)
5 Rounds (:30 On/:30 Off)
Max Reps Calorie Bike
Max Reps Front Squats (95/65)
Competitive/Sport:(RX+)
5 Rounds (:30 On/:30 Off)
Max Reps Calorie Bike
Max Reps Double DB Front Squat (50/35)
Cool Down
*BB Quad Smash
*Banded Couch Stretch
*Banded Lat Distraction
