Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Air Bike (Increase speed each minute)
+
2 Rounds:
5 Grasshoppers Per Leg
5 Squat Toe Holds
5 Power Jumps
10 Knee Push Outs Each Side
Weightlifting
A.: Back Squat (3-2-2-1 @ 80/85/90/95%)
Health/Function:
4X5-6 Back Squats/Box Squats
Metcon
B.: Metcon (Time)
3 Rounds:
12/10 Calorie Bike
12 Air Squats
12/10 Calorie Bike
12 DB Walking Lunges; 6 Per Leg (Rx=40/25)
12/10 Calorie Bike
-Rest 3 Minutes Between Rounds-
Rx+= Double DB Rack Squat
Health Function:
3 Rounds:
10 Air Squats
20 Walking Lunges
25/20 Calorie Bike
-Rest 3 Minutes Between Rounds-
Cool Down
*Banded Couch Stretch
*Butterfly
*Pigeon
