9/4/2018

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