1/22/2019

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