Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
KB Quad Smash 2 Minutes Per Leg
+
6 Minute EMOM:
1st: 300 M Bike
2nd: 8 Good Mornings+8 Air Squats W/ Thumbs On Shoulders
3rd: 12 Russian KBS
Weightlifting
A.: Deadlift (8-6-5-5 @ 20×1 Tempo; Go By Feel)
Performance:
4X6-8 Reps @ 20×1 Tempo
Health/Function:
Every 2 Minutes For 12 Minutes:
6-8 Double KB Deadlifts
150 Feet Sled Push
Metcon
B.: Metcon (Time)
Health/Function
For Time:
8 DB Goblet Squats/600 M Bike
10 DB Goblet Squats/800 M Bike
12 DB Goblet Squats/1000 M Bike
10 DB Goblet Squats/800 M Bike
8 DB Goblet Squats/600 M Bike
Performance (RX):
1000 M Bike
15 Double DB Thrusters (40/25)
1500 M Bike
15 Double DB Thrusters
1000 M Bike
Competition/Sport (RX+)
For Time:
1600 M Bike
10 Left Arm DB Squat Clean Thruster (50/35)
10 Right Arm DB Squat Clean Thruster (50/35)
1600 M Bike
10 Left Arm DB Squat Clean Thruster (50/35)
10 Right Arm DB Squat Clean Thruster (50/35)
1600 M Bike
*16 Minute CAP*
Cool Down
*Banded Couch Stretch
*Foam Roll Quads
*LAX Ball Glutes
