1/20/2020

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