Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
:30 65% Bike
:30 75% Bike
:30 85% Bike
5 Half Burpees
5 KB Goblet Squats @ 32×1 Tempo
20 Box Step Ups
Weightlifting
A.: Paused Front Squat (3X5 Reps @ 32×1 Tempo)
Health/Function:
Paused KB Goblet Squats
Metcon
B.: Metcon (Time)
3 Rounds:
10 DB Step Ups (Rx=40/25)(20/16″)
40 Double Unders (Scaled-120 Singles)
1000 M Bike
-Rest 1 Minute-
10 DB Walking Lunges (Rx=40/25)
10 Burpees
1000 M Bike
-Rest 1 Minute-
Cool Down
*BB Quad Smash
*Broken Toe
*3 Minute Cooldown Bike
