Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
15 Downward Dog Calf Raises
10 Bounding Jumps
5 Grasshoppers/Leg
5 Lunges Per Leg
+
Burgerner Warm Up
Weightlifting
A.: Front Squat (3X5 Reps @ 33×1 Tempo; Follow Tempo)
*Moderate Weight On Front Squats; Nothing Above 65%
Health/Function:
Rear Foot DB Lunges
3X8 Reps Per Leg
Metcon
B.: Metcon (Weight)
Every Minute On Minute For 14 Minutes:
Evens: 2 Squat Cleans
Odds: 30 Double Unders
Double Under Subs:
:20 Penguin Hops
:20 Double Under Attempts
40-50 Singles
Health/Function:
Every Minute On Minute For 14 Minutes:
Evens: 3 Power Cleans
Odds: :30 Jump Rope Singles
C.: FLR On Rings
Every Minute On Minute For 6 Minutes:
:20-:30 FLR
Health/Function:
Plank Hold
Cool Down
*BB Calf Smash
*Foam Roll Quads
*LAX Ball Glutes
