Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
500 M Bike
10 Leg Swings Each Direction
5 Grasshoppers/Leg
5 Sampson Stretch Lunges/Leg
5 KB Goblet Squats @ 33×2 Tempo
Weightlifting
A.: Back Squat (5X3 Reps @ 33X2 Tempo)
*Follow Tempos
*Deload Week: Use 50-55% Of 1 Rep Max
Health/Function:
3X6-8 Reps; Use Box If Needed
Metcon
B.: Metcon (Time)
5 Rounds:
5 Power Cleans (Rx=135/95)
15/12 Calorie Bike
30 Double Unders (Sub=30 Lateral Bar Hops)
Rx+=Power Cleans (185/125)
Health/Function:
5 Rounds:
5 Hang Power Cleans
15/12 Calorie Bike
40 Jump Rope Singles
-Rest 1 Minute Between Rounds-
Cool Down
*3 Minute Cooldown
*Grasshopper Hold
*Elephant Toe Stretch
