5/15/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 M Bike

200 M Row

+

10 Child’s/Cobra

10 Lying Spinal Twists

10 Good Mornings

Weightlifting

A.: Deadlift (3-2-2-2-2 @ 85/87.5/90/92.5/95%)

Health/Function:

3X5-6 Reps

2X4-5 Reps

Metcon

B.: “Blazing Saddles” (Time)

For Time:

50 Deadlift (135/95) Buy In

Then:

3 Building Loop Runs

1000 M Row

3000 M Bike

*Time Cap 28 Minutes

Cool Down

*Cat/Cow

*Lying Spinal Twist Hold

*Child’s/Cobra