6/1/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

1 Minute Box Step Ups

10 Leg Swings Each Direction

5 Side Lunges Each Direction

5 Grasshoppers Per Leg

5 Air Squats W/Wall Ball @ 50×0 Tempo

*Keep Elbows Parallel To Ground The Entire Time

Weightlifting

A.: Back Squat (3X5 @ 50X0 Tempo; 50/55/60% 1RM)

*Recovery-Work On Positioning/Tempo/Quality

Metcon

B.: Metcon (Time)

For Time:

27/21 Calorie Row

45 Wall Balls (20/14)

45 Box Over Jumps (24/20)

27/21 Calorie Row

Rx+=30/20 Pound Wall Ball

Health/Function Option:

3 Rounds:

12 WallBalls

14/11 Calorie Row

16 Box Step Ups

Cool Down

*Couch Stretch

*BB Quad Smash

*Banded Hip Distraction