6/5/2019

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