7/22/19

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