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
