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
