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
