10/29/2018

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