6/20/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Grasshoppers/Leg

10 Leg Swings Each Direction

10 Cage Hold Hip Push Outs

5 Air Squats @ 30×1

20 Jumping Jacks

Weightlifting

A.: Back Squat (1X5; 3X3)

*1X5 @ 75%

*3X3 @ 80/85/85+

Health/Function Option:

4X5-6 Reps; Use Box If Needed

Metcon

B.: Metcon (Time)

For Time:

30 KBS (1.5/1.0)

30 Wall Balls (20/14)

-Rest 1 Minute-

20 KBS

20 Wall Balls

-Rest :30-

10 KBS

10 Wall Balls

Rx+=(2.0/1.5)

Health/Function:

5 Rounds:

10 Wall Balls

12 KBS

-Rest 1 Minute Between Rounds-

Cool Down

*BB Quad Smash

*Cobra/Child’s Pose

*Banded Lat Opener