9/24/2018

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