Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15/12 Calorie Bike
+
2X:
10 Cat/Cow
10 Glute Hip Bridges
10 Lying Spinal Rotations
10 Good Mornings
Weightlifting
A.: Deadlift (3X6-8 Reps @ 40×1 Tempo; 65/70/75%)
Metcon
B.: Metcon (Time)
Every 3 Minutes For 15 Minutes:
Health/Function:
8 Ball Slams
12 Step Ups
12/10 Calorie Bike
Performance (RX):
8 Ball Slams (30/20)
11 Box Over Jumps (24/20″)
14/11 Calorie Bike
Competition/Sport (RX+):
10 Box Over Jumps (30/24″)
10 Ball Slams (40/30)
15/12 Calorie Bike
*Score Is Slowest Round
Cool Down
*Cat/Camel Holds
*Banded Hamstring Distraction
*Lying Spinal Rotation Hold
