7/14/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Good Mornings

10 Cat/Camel

10 Spinal Twist

15 Glute Bridges

+

Down+Back:

Knee To Chest

Hip Circles

Buttkicks

High Knees

Power Skips

Weightlifting

A.: Deadlift (4X3-4 Reps @ 20×1 Tempo @ 80%+; Rest 2 Mins)

Health/Function:

4X5-6 Reps @ 30×1 Tempo

Metcon

B.: Metcon (Time)

For Time:

Health/Function

3 Rounds:

12 Wall Balls

200 M Run

50 Jump Rope Singles

Performance (RX)

18 DB Thrusters (40/25)/400 M Run

12 DB Thrusters/300 M Run

6 DB Thrusters/200 M Run

Buy Out: 50 Double Unders (Sub=100 Singles+25DB Hops)

Competition/Sport (RX+)

21 DB Thrusters (50/35)/400 M Run

15 DB Thrusters/300 M Run

9 DB Thrusters/200 M Run

Buy Out: 90 Double Unders

12 Minute Cap

At Home WOD

HOME: Metcon (Time)

For Time:

21 DB Goblet Squats/42 Double Unders (84 Singles)/200 M Run

18/36 (72 Singles)/200 M Run

15/30 (60 Singles)/200 M Run

12/24 (48 Singles)/200 M Run

Cool Down

*LAX Ball Glutes

*Banded Hamstring

*Banded Couch