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
