Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
10 Hip Circles Out/In
5 Grasshoppers/Leg
5 Side Lunges Per Leg
10 Leg Swings Each Direction
5 Jumping Lunges Each Leg
5 Air Squats @ 30×1 Tempo
Weightlifting
A.: Back Squat (4X3 Reps)
*ALL Sets Should Be Heavy; Build Each Set If Possible
*Health/Function Option:
4X5-6 Reps; Use Box If Needed
B.: Front Rack Lunge (3X8-10 Reps @ 20X1 Tempo)
*Rest 1 Minute Between Legs
Health/Function:
3X8-10 DB Lunges; Rest 1 Minute Between Legs
Metcon
C.: Metcon (Time)
4X:
12 Russian KBS (2.0/1.5)
15/12 Calorie Bike Sprint
-Rest 3 Minutes Between Rounds-
Health/Function:
Scale KB Weight
Cool Down
*3 Minute Cooldown Walk
*KB TFL Smash
*Runner’s Stretch
