Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 Grasshoppers/Leg
:30 Wrist Sitbacks
10 Leg Swings Each Direction
10 Wall Ankle Pulses
5 Wall Squats
Weightlifting
A.: Front Squat (2X4-5 Reps; 2X3-4 Reps @ 20×1; 75/80/85/85%)
*Health Function:
5X5-6 Reps To Box If Needed
Metcon
B.: Metcon (Time)
3 Rounds:
15 Deadlifts (Rx=135/95)
30 Walking Lunges
400 M Run
-Rest 3 Minutes Between Rounds-
*Rx+= 185/125
*Health/Function:
4 Rounds:
8 Deadlifts
16 Lunges
200 M Run
-Rest 2 Minutes Between Rounds-
Cool Down
*BB Quad Smash
*Grasshopper Hold
*Banded Ankle Distraction
