10/25/19

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