5/22/2018

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