7/23/2018

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