12/11/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A.: Front Squat (2X5-6 Reps; 2X4-5 Reps @ 20×1 Tempo @ 70/70/75/80%)

Metcon

B.: Metcon (Time)

For Time:

10-15-20-25

Calorie Row

Box Jumps (Rx=24/20″)

DB Walking Lunges (Total)(Rx=40/25)
Rx+=50/35, 30/24″

Cool Down

*Couch Stretch

*Butterfly

*Olympic Wall Squat