8/2/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Band OH Stretch Per Side

10 PVC Pass Thrus Each Direction

10 PVC Good Mornings

5 PVC Sampson Stretch Per Leg

10 Wall Squats

10 Elephant Toe Touch Per Leg

Weightlifting

A.: Overhead Squat (Build To A 5 Rep Max)

Health/Function:

5 Sets:

:15-:20 OH BB Hold+:15-:20 HS/Wall Walk Hold; Rest 2 Minutes

Metcon

B.: “Dreamcatcher” (Time)

For TIme:

28 Deadlifts (275/185)

56 Wall Balls (20/14)

28 Toes 2 Bar

56 Burpees
Health/Function:

4 Rounds:

6 Moderate Deadlifts

12 Wall Balls

18 Ab Mat Situps

12 Burpees Or Half Burpees

-Rest 1 Minute Between Rounds-

*16 Minute Time Cap*

Cool Down

*Cat/Cow

*LAX Ball Mid Back

*Banded Hamstring Distraction