9/29/2022

Indian Land CrossFit – WOD

Warm-up

4 Minute Bike (Increase Pace Each Minute)

15 Banded Good Mornings

15 Glute Bridges

10 Spinal Twists

10 Scorpion Twists

10 Cat/Camel Alternating

Weightlifting

A.: Deadlift (Build To A 3 Rep Max In 25 Minutes)

*Health/Function: 4X5-6 Reps @ 20×1 Tempo*

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

Health/Function:

16/13 Calorie Bike

16 Over The Shoulder Ball Slams

64 Drag Rope Singles

Performance (RX):

25/20 Calorie Bike

75 Double Unders

25 Over The Shoulder Ball Slams (50/30)

Competition/Sport (RX+)

120 Double Unders

20 Over The Shoulder Ball Slams (100/75)

40/32 Calorie Bike

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Couch Stretch

*Foam Roll Mid Back

*Spinal Twist Hold