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
