Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
10 Leg Swings Each Direction
5 Grasshoppers Per Leg
5 Sampson Stretch Per Leg
5 Light Broad Jumps
5 Light KB Goblet Squats @ 30×1 Tempo
10 Heavy Russian KBS
Weightlifting
A.: Back Squat (2X5; 2X3;1XME)
*Same Rep Scheme As Last Week
*Try To Increase Weight 5lbs+
*Use Tempo 30×1
*Add 1 Set Max Effort Reps @ 87.5% Of Last Set Of 3 Rep Weight @ 20×1
Health Function Option:
4X5-6 Reps; Use Box If Needed
Metcon
B.: Metcon (Time)
For Time:
9 Burpees
18 KBS (Rx+=2.0/1.5)(Rx=1.5/1.0)
-Rest 2 Minutes-
12 Burpees
21 KBS
-Rest 2 Minutes-
15 Burpees
24 KBS
Health/Function Option
5 Rounds:
12 KBS
6 Burpees
-Rest 1 Minute Between Rounds-
*GO ALL OUT Each Segment
Cool Down
*BB Quad Smash
*Couch Stretch
*Grasshopper Hold
