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
