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
