Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute LAX Each Glute
10 Scorpion Twists
10 Lying Leg Twists
10 Back And Forth Child’s/Cobra Pose
10 Glute Bridges
10 Half Burpees
30 Jumping Jacks
Weightlifting
A.: Deadlift (4X4-5 Reps @ 30×1 Tempo; 70/75/77.5/80%)
Metcon
B.: Metcon (AMRAP – Reps)
8 Minute AMRAP:
Health/Function:
2->4->6->ETC
Half Burpees
Step Ups
Wall Balls
Performance (RX):
1->2->3->ETC
Burpee Box Over Jumps (24/20″)
DB Thrusters (40/25)
Competition/Sport (RX+):
1->2->3->ETC
Burpees Box Over Jumps (24/20″)
DB Thrusters (60/40)
Cool Down
*LAX Ball Mid Back
*Cat/Cow
*LAX Ball Pec
