Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Grasshoppers/Leg
10 Ankle Circles Each Direction
15 Standing Calf Raises
5 Power Jumps
10 Ankle Pulses
15 Downward Dog Calf Raises
5 Tempo Air Squats @ 41X1
10 Skaters Per Leg
15 Jumping Jacks
Weightlifting
A.: Back Squat (2X5; 3X3)
*2X5 @ 70/75%
*3X3 @ 80/85+
Health/Function Option:
4X5-6 Reps; Use Box If Needed
Metcon
B.: Metcon (Time)
15-12-9:
KBS (1.5/1.0)
Box Over Jumps (24/20″)
-Rest 6 Minutes-
“Repeat”
Rx+= (2.0/1.5)
Health/Function:
Sub Step Ups For Box Overs
Cool Down
*KB Calf Smash
*Banded Lat Distraction
*Standing Quad Pull
