8/13/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute LAX Ball Each Glute

+

10 Alternating Child’s/Cobra Pose

15 Good Mornings

300 M Row

Weightlifting

A.: Back Squat (4-4-3-3 Reps @ 20×1 Tempo @ 82.5/85/85+/85+%)

Metcon

B.: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Box RX=(24/20″)

*20 Minute CAP

Health/Function:

5 Rounds:

6 Deadlifts

10 Box Step Ups

250 M Row

-Rest 1 Minute Between Rounds-

Cool Down

*KB Quad Smash

*Banded Couch Stretch

*LAX Ball Mid Back