Indian Land CrossFit – WOD
Warm-up
3 MINUTES LAX BALL/FOAM ROLL QUADS/HAMSTRINGS
+
15 GLUTE BRIDGES
10 LYING SPINAL TWISTS
10 SCORPION TWISTS
10 SINGLE LEG KB DEADLIFT
10 HEAVY RUSSIAN KBS
Weightlifting
A.: Deficit Deadlift (Weight)
3X5 REPS @ 30X1 TEMPO; STAND ON A 45LB PLATE ; ROUGHLY 2″ DEFICIT
HEALTH/FUNCTION:
4X5-6 REGULAR DEADLIFTS @ 20X1 TEMPO
Metcon
B.: Metcon (Time)
3 ROUNDS/REST 2MINUTES BETWEEN ROUNDS
HEALTH/FUNCTION
12 WALL BALLS
15 KBS
200 M RUN
20 WALKING LUNGES
PERFORMANCE (RX)
12 WALL BALLS (20/14)
18 KBS (1.5/1.0)
200 M RUN
16 DBL. DB FRONT RACK LUNGE (40/25)
COMPETITION/SPORT (RX+)
15 WALL BALLS (30/20)
15 KBS (2.0/1.5)
300 M RUN
16 DBL. DB BOX STEP OVERS (20/16″)/(50/35)
Cool Down
FOLLOW PLIABILITY OR BELOW:
*CAT/CAMEL
*BANDED HAMSTRING
*LAX BALL GLUTES
