Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
6 Minute AMRAP:
400 M Bike
5 Sampson Lunges Per Leg
25 Jumping Jacks
1 Empty Sled Push
5 Jumping Lunges Per Leg
Weightlifting
A.: Back Squat (3X5-6 Reps @ 65/70/75% @ 30×1 Tempo)
Metcon
B.: Metcon (No Measure)
EMOM FOR 20 Minutes:
1st: 5-6 Rear Foot Elevated DB Lunge @ 30×1 Tempo Left
2nd: 5-6 Rear Foot Elevate DB Lunge @ 30×1 Tempo Right
3rd: Bike 80%
4th: Bike 80%
5th: Rest
C.: Metcon (No Measure)
EMOM For 8 Minutes:
Evens: :20-:25 HS Hold
Odds: 1-2 Rope Climbs
Rx+= HS Walk 20-25 Feet
Rx+= Leg Less
Health/Function:
Evens: Ring Plank Hold
Odds: Seated Rope Pulls
Cool Down
*Pigeon
*Butterfly
*Grasshopper Hold
*Banded Couch
