10/16/2018

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