4/9/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Banded Good Mornings

8 KB Deadlifts Left

8 KB Deadlifts Right

6 Alternating Childs/Cobra Pose

Weightlifting

A.: Deadlift (5X4-5 Reps @ 70/75/75/75/80%)

Health/Function:

2X6-8 Reps

2X4-5 Reps

*Use 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function:

3 Rounds:

100 M Double KB Farmers Carry

10 Ring Rows

10 Double KB Deadlifts

10 KB Goblet Squats

-Rest 1 Minute Between Rounds-

Performance: (RX)

3 Rounds:

100 M Double KB Farmers Carry (1.5/1.0)

1 Rope Climb

10 Double KB Deadlifts (1.5/1.0)

10 KB Goblet Squats

-Rest 1 Minute Between Rounds-

Competition/Sport:(RX+)

3 Rounds:

100 M Double KB Farmers Carry (2.0/1.5)

2 Rope Climbs

10 Double KB Deadlifts (2.0/1.5)

10 KB Goblet Squats

-Rest 1 Minute Between Rounds-

Cool Down

*Cobra/Child’s Pose

*Banded Hamstring

*Pigeon