Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Bike Warm Up (Increase Pace Every :30)
15 Good Mornings
12 Child’s/Cobra Pose
9 Glute Bridges
6 Ankle Circles Each Way
3 Grasshoppers/Leg
Weightlifting
A.: Deadlift (3X2 Reps @ Last Weeks 3 Rep Max Weight)
Health+Fitness/Performance:
3X5-6 Reps @ 20×1 Tempo
Metcon
B.: Metcon (AMRAP – Reps)
3 Rounds (For Reps); Rest 2 Minutes Between Each Round
Health/Function
1 Minute Max Effort Calorie Bike
1 Minute Max Effort Jump Rope Singles
1 Minute Max Effort Wall Balls
Performance (RX)
1 Minute Max Effort Calorie Bike
1 Minute 50 Jump Rope Singles; Max Lateral Bar Hops W/ Time Remaining; Bar Hops Is Score For This Section
1 Minute Max Effort Thrusters (75/55)
Competition/Sport (RX+)
1 Minute Max Effort Calorie Bike
1 Minute Max Effort Double Unders
1 Minute Max Effort Thrusters (95/65)
Cool Down
*Child’s/Cobra Pose
*Foam Roll Mid Back
*Lying Spinal Twist Hold
