9/4/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction

12 Calorie Bike (Increase Pace Every 4 Calories)

10 Alternating Child’s/Cobra Pose

10 Lying Scorpion Twists

10 Good Mornings

5 Single Leg KB Deadlift Per Leg

Weightlifting

A.: Deadlift (Build To A 1 Rep Max In 20 Minutes)

Performance: 4X6-8 Reps @ 20×1 Tempo

Health/Function

EMOM For 15 Minutes:

1st: 6-8 Double KB Stiff Legged Deadlift @ 30×1 Tempo

2nd: 8-10 DB Glute Bridges @ 20×1 Tempo

3rd: Rest

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

3X4 Minute AMRAP’s

-Rest 2 Minutes Between AMRAP’s-

-Pick Up Where You Left Off-

Health/Function:

10/8 Calorie Bike

10 Box Step Ups

40 Jump Rope Singles

Performance (RX):

16/13 Calorie Bike

16 Box Jumps (24/20″)

30 Double Unders

Competition/Sport (RX+):

30 Box Over Jumps (24/20″)

75 Double Unders

30/25 Calorie Bike

Cool Down

*LAX Ball Thoracic Area

*Cat/Cow

*Banded Hamstring