Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Ankle Circles Each Direction
15 Standing Calf Raises
10 Grasshoppers (5/Leg)
5 Sampson Lunges Per Leg
125 M Run
Weightlifting
A.: Back Squat (5-3-3-3 @ 80%/85%/85%/85%)
Metcon
B.: Metcon (Time)
4 Rounds:
8 DB Thrusters (Rx=40/25)
16 Jumping Lunges (8/Leg)
200 M Run (2nd To Last Stairwell And Back)
-Rest 2 Minutes Between Rounds-
Health/Function:
4 Rounds:
8 Wall Balls
16 Walking Lunges
200 M Run
-Rest 2 Minutes Between Rounds-
Cool Down
*3 Minute Cool Down Bike/Walk/Jog
*Banded Couch Stretch
*Grasshopper Hold
