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
