Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
4 Minutes-Foam Roll Mid Back/Glutes/Hamstrings
10 Alternating Cat/Cow Poses
10 Spinal Twists Per Side
10 Glute Bridges W/ A 1 Second Hold At The Top
10 Single Leg Bird Feeders
+
3X5 Reps Deadlifts (Increase Weight And Warm Up To WOD Weight)
Metcon
A.: Metcon (Time)
Teams Of 2 (1 Works/1 Rests)
For Time
50 Deadlifts (225/155)
1000 M Run (200 M Splits)
75 Box Over Jumps (24/20″)
1000 M Run (200 M Splits)
100 Burpees To 6″ OH Reach
Cool Down
*Spinal Twist Hold
*Foam Roll Mid Back
*Cat/Camel Holds
