Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 Good Mornings
10 Samspon Stretch Lunge (5/Leg)
15 Pushups
10 Alternating Cat/Cow
50 Feet Elephant Toe Touch Walk
10 DB Press
:30 Handstand Hold
3 HS Negatives
5 Deadlifts Light
5 Deadlifts Moderate
5 Deadlifts Moderate/Heavy
Metcon
A.: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Cool Down
*Banded Hamstring Distraction
*Foam Roll Mid Back
*Cat/Camel
