12/27/2018

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