6/6/2018

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