Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Calorie Bike @ 75%
10 Alternating Downward Dog Toe Touches
10 Banded Good Mornings
20 Bounding Jumps
10 Wide Stance Good Mornings
10 Glute Bridges
10 Calorie Bike @ 85%
Weightlifting
A.: Deadlift (Find A 1 Rep Max)
Health/Function:
3X5-6 Reps
2X4-5 Reps
Metcon
B.: Metcon (Time)
For Time:
Health/Function:
5 Rounds:
5 Hang Power Cleans
40 Jump Rope Singles
10/8 Calorie Bike
Performance: (RX)
3 Rounds:
8 Hang Power Cleans (135/95)
18/14 Calorie Bike
25 Double Unders
Competition/Sport: (RX+)
12 Hang Power Clean (185/125)
24/20 Calorie Bike
36 Double Unders
8 Hang Power Clean
20/16 Calorie Bike
36 Double Unders
4 Hang Power Clean
16/12 Calorie Bike
36 Double Unders
Cool Down
*Cat/Cow
*Banded Hamstring Distraction
*LAX Ball Glutes
