Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Banded Good Mornings
10 Alternating Cobra/Child’s
10 Alternating Cat/Cow
10 Alternating Toe Touches
10 Walking Lunges
10 Good Mornings
Weightlifting
A.: Deadlift (5X3 Reps @ 80/82.5/85/85/85%)
Health/Function:
3X5-6 Reps
3X4-5 Reps
Metcon
B.: Metcon (Weight)
Every 2 Minutes For 12 Minutes:
Health/Function:
4-5 Hang Power Cleans
* Try To Go Up In Weight Each Round
Performance: (RX)
*2-3 HEAVY Hang Power Cleans
*Try To Go Up In Weight Each Round
Competition/Sport:(RX+)
*2 HEAVY Hang Power Cleans+1 Hang Squat Clean
*Try To Go Up In Weight Each Round
C.: Metcon (No Measure)
Every Minute On The Minute For 6 Minutes:
Health/Function:
10-12 Ab Mat Situps
Performance: (RX)
Practice Perfect Bar Kipping T2B Or Toes As High As Possible While Maintaining Kip 6-8 Reps
Competition/Sport: (RX+)
6-8 Unbroken T2B
Cool Down
*Cat/Cow
*Child’s/Cobra
*Banded Hamstring Distraction
