10/9/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Building Loop Run

+

2x:

5 Grasshoppers Per Leg

10 Leg Swings Each Direction

5 Lunges Per Leg

10 Lateral Skaters

Weightlifting

A.: Back Squat (5-3-3-3-3 @ 75/80/80/80/85%)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

3X4 Minute AMRAP (Rest 2 Minutes Between AMRAP’s)

125 M Run

12 KBS (Rx=1.5/1.0)

9 Ball Slams (Rx=30/20)
*Rx+= (2.0/1.5); (50/30)

*Start Back Where You Left Off

Health/Function:

“Same”-Scale Weight

Cool Down

*Pigeon

*Grasshopper Hold

*Couch Stretch