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
