5/2/2018

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