3/19/2019

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