Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
A.: Front Squat (3X4-5 Reps; 1X3-4 Reps @ 20×1 Tempo @ 75/75/80/85)
Metcon
B.: Metcon (Time)
3 Rounds:
12 Ball Slams (Rx=30/20)
750 M Bike
24 Walking Lunges
750 M Bike
-Rest 2 Minutes Between Rounds-
Health/Function:
3 Rounds:
8 Ball Slams
500 M Bike
16 Cage Assisted Lunges
500 M Bike
-Rest 2 Minutes Between Rounds-
Cool Down
*BB Quad Smash
*Couch Stretch
*Pretzel Twist
