Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 Banded Good Mornings
10 Scap Pulls
5 Child’s Pose/Cobra Alternate
5 Lying Leg Twists Per Side
15 Glute Hip Bridges
10 Bar Kips
Weightlifting
A.: Deadlift (Build To A 3 Rep Max In 15 Minutes)
Performance: Every 3 Minutes For 15 Minutes Complete 6-8 Deadlifts @ 30X1 Tempo
Health/Function: EMOM For 15 Minutes
1st: 8-10 DB Hip Thrusts
2nd: 6-8 Double KB Deadlift @ 30×1 Tempo
3rd: 30 Second Wall Sit
Metcon
B.: Metcon (Time)
Health/Function:
For Time:
21 KB Sumo Deadlift High Pull
21/15 Calorie Bike
15 KB Sumo Deadlift High Pull
15/12 Calorie Bike
9 KB Sumo Deadlift High Pull
9/7 Calorie Bike
Performance: (RX)
For Time:
20-16-12-8-4
Pullups
10-8-6-4-2
Hang Power Cleans (135/95)
Competition/Sport:(RX+)
For Time:
6 Rope Climbs
15 Hang Power Cleans (185/125)
4 Rope Climbs
12 Hang Power Cleans (185/125)
2 Rope Climbs
9 Hang Power Cleans (185/125)
*15 Minute Time CAP
Cool Down
*Banded Hamstring Distraction
*LAX Ball Mid Back
*Cobra/Child’s Pose
