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
