9/13/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Weight)

6 Minute EMOM:

Health/Function: 6-8 Double KB Deadlifts @ 20×1 Tempo

Performance (RX): 5-6 Deadlifts @ 20×1 Tempo; ~60%

Competition/Sport (RX+): 6-8 Deadlifts @ 20×1 Tempo; ~60%

B.: Metcon (Time)

Health/Function:

6X300 M Run @ 85-90%; Rest 2 Minutes

Performance (RX):

4X500 M Run @ 85-90%; Rest 2 Minutes

Competition/Sport (RX+):

3X800 M Run @ 85-90%; Rest 2 Minutes

C.: Metcon (Weight)

EMOM For 8 Minutes:

Evens: :20-:25 Plank Hold/Hollow Rock Hold/Ring Plank Hold

Odds: 150 Feet Double KB Farmers Walk

Cool Down

*LAX Ball Glute

*Pigeon

*Standing Calf Against Cage