Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Tabata (:20 On/:10)
4 Rounds @ Each Movement:
Box Step Ups
Shoulder Taps
Light Weighted Plate Squats
Hand Stand Hold
Weightlifting
A.: Back Squat (2X5;2X5;2X3)
2×5 @ 31X1 @60/65%
2X5 @20×1 @70/75%
2X3 @20X1@80%+
Metcon
B.: Metcon (Time)
3 Rounds:
10 Overhead Squats (Rx=95/65)
20 Box Jumps (Rx=24/20)
1 Building Loop Run
-Rest 2 Minutes Between Rounds-
Rx+=135/95
Health/Function Option
4 Rounds:
10 OH Plate Lunges
10 Box Jumps/Step Ups
200 M Run
-Rest 1 Minute Between Rounds-
Cool Down
*Banded Elbow Opener
*BB Calf Smash
*Grasshopper Hold
