Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Rounds: (Increase Intensity Each Round)
200 M Row
5 Grasshoppers Per Leg
10 Skaters/Side
10 Bottom Squat Hold Cage Push Outs
5 Lunges Per Leg
Weightlifting
A.: Back Squat (7X1 Rep; Build To A 1 RM)
Health/Function Option:
2X5-6 Reps
2X4-5 Reps
Metcon
B.: 1000m Row (Time)
Max Effort 1000m Row
C.: Metcon (No Measure)
1500 M Recovery Row (55-65%):
*After Every 300 M Complete 10 Lunges @ 40×1 Tempo (5 Per Leg); Use DB’s If Possible
Cool Down
*BB Quad Smash
*Broken Toe
*Banded Lat Distraction
