Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Down+Back:
Toe Walks
Elephant Walk
Karaoke
High Knees
Buttkicks
Power Skips
+
2 Rounds:
4 Empty Bar Thrusters
4 Tempo Pushups @ 40×1
15 Bounding Jumps
125 M Run
Metcon
A.: Metcon (Weight)
Every 4 Minutes For 28 Minutes Complete The Following:
8 Thrusters (95/65)
30 Double Unders
300 M Run
8 HSPU
*RX+=Strict HSPU/(135/95)
Health Function Option:
10 Wall Balls
15 Box Step Ups
200 M Run
10 Cage Assisted Pushups
Cool Down
*BB Calf Smash
*Shoulder Against The Wall Hold
*LAX BALL Glute
