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
