Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Row 65%
200 M Row 75%
200 M Row 85%
+
5 Grasshoppers Per Leg
10 Plated Air Squats
15 Alternate Elephant Toe Taps
20 Mountain Climbers Total
15 Hip Circles (Internal+External)
10 Wall Squats
5 Walking Lunges/Leg
Weightlifting
A.: Back Squat (2X3 Reps; 4X2 Reps)
1X3 Reps @ 75%
1X3 Reps @ 80%
1X2 Reps @ 82.5%
1X2 Reps @ 85%
1X2 Reps @ 85%
1X2 Reps @ 87.5%
*Health/Function Option:
4X5-6 Reps; Use Box If Needed
Metcon
B.: Metcon (AMRAP – Reps)
2 Rounds:
2 Minute Max Effort Weighted Lunges (Rx=40/25)
3 Minute Max Effort Calorie Row
-Rest 4 Minutes Between Rounds-
Health Function:
2 Rounds:
2 Minute Max Effort Walking Lunges
3 Minute Max Effort Calorie Row
-Rest 4 Minutes Between Rounds-
Cool Down
*BB Quad Smash
*Butterfly
*Elephant Hold
