8/21/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Grasshoppers/Leg

5 Power Jumps

10 Buttkicks Per Leg

5 Sampson Stretch Per Leg

5 Air Squats

20 Jumping Jacks

5 Jumping Lunges Per Leg

5 Internal/External Hip Circles

30 Mountain Climbers (15/Leg)

Weightlifting

A.: Back Squat (3X4 Reps @ 75/80/80% 1RM)

Health/Function:

4X5-6 Reps To Box If Needed

B.: Back Squat (1 Set Max Effort REPS @ 80% 1RM)

Metcon

C.: Metcon (4 Rounds for time)

Every 5 Minutes For 20 Minutes:

12 DB Step Ups (6/Leg)(40/25)(24/20″)

4 Broad Jumps (6/4′)

12 Wall Balls (20/14)

4 Broad Jumps

300 M Run
Health/Function:

Scale Reps/Weight Distance As Needed: Should Have 60-90 Seconds Rest Each Round

Cool Down

*Couch Stretch

*LAX Ball Quads

*Olympic Wall Squat