5/8/2018

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

2X:

5 Squat Toe Holds

5 Side Lunges Per Leg

5 Ankle Pulses Per Leg

20 Mountain Climbers Per Leg

1 50 Ft Sled Push

Weightlifting

A.: Back Squat (3×5)

*@ 31X1 Tempo

*Add 1 More Set @ 80% Of Last Set Max Effort Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

4 Rounds:

10 Deadlifts (185/125)

15 Box Over Jumps (24/20)

5 Strict HSPU

-Rest :30 Between Rounds-

Health/Function Option:

4 Rounds:

10 Deadlifts @ Moderate Weight

15 Box Steps Ups

5 Box Or Inchworm Pushups

-Rest :30 Between Rounds-

Cool Down

*Banded Spinal Twist Hold

*Banded Hamstring Distraction

*Olympic Wall Squat