Indian Land CrossFit – Express WOD
Warm-up
Warm-up (No Measure)
Complete The Following:
150 M Run
5 Squat Toe Holds
10 Hip Circles
15 Downward Dog Calf Raises Per Leg
10 Power Jumps
300 M Run
THEN: 3X4 Back Squats @ 30/45/55%
Weightlifting
A.: Back Squat (3X6 Reps )
@ 31X1 Tempo; 60/65/70% 1RM
B.: Weighted Step-ups (2X10-12 Reps Per Leg)
DB Step Ups; Hold DB In Each Hand
Health/Function Option:
Walking Lunges With Weight Or Walking Lunges No Weight
Metcon
C.: Metcon (Time)
3 Rounds:
300 M Run
6 Ball Slams (50/30); For Power
-Rest :30-
300 M Run
12 Over The Shoulder Ball Slams (50/30)
-Rest :30-
Health/Function Option:
3 Rounds:
200 M Run
6 Ball Slams; Select Moderate Weight
-Rest :30-
200 M Run
12 OTS Ball Slams
-Rest :30-
Cool Down
*Couch Stretch
*LAX Ball Psoas
*Broken Toe
