Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 Ankle Pulses Per Leg
5 Grasshoppers Per Leg
10 Hip Circles Internal/External Rotation
10 Air Squats
125 M Run
30 Jumping Jacks
Weightlifting
A.: Back Squat (4X5 @ 30×1 Tempo @ 65/70/75/75%)
Health/Function:
3X8-10 Reps Box Squat/KB Goblet Squat
Metcon
B.: Metcon (Time)
For Time:
500 M Run/18 Wall Balls (Rx=20/14)
400 M Run/15 Wall Balls
300 M Run/12 Wall Balls
200 M Run/9 Wall Balls
100 M Run/6 Wall Balls
*16 Minute Time Cap
Rx+= (30/20)
Health/Function:
4 Rounds:
300 M Run
10 Wall Balls
Cool Down
*KB Calf Smash
*Couch Stretch
*Pigeon
