6/30/2022
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Foam Roll/LAX Ball Mid Back
3 Minute Bike; Increase Pace Each Minute
:30 Downward Dog Toe Taps
:30 Cobra/Child’s Pose
:30 Glute Bridges
:30 Half Burpees
Metcon
A.: Metcon (Time)
8 Rounds/Rest 1 Minute Between Rounds
Health/Function
(11/9) Calorie Bike/9 KBS Or Russian KBS/7 Burpee Or Half Burpees
Performance (RX)
10 Burpees/12 KBS (1.5/1.0)/(14/11) Calorie Bike
Competition/Sport (RX+)
6 DB Devil’s Press (50/35)/(9/7) Calorie Bike/9 Burpees To 6″ OH Reach/(9/7) Calorie Bike
Cool Down
*KB Calf Smash
*KB On Top Of Knee Hold (2 Minutes/Side)
*Lying Spinal Twist Hold