Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
8 Calories Slow
8 Calories Moderate
8 Calories Fast
+
4 Grasshoppers/Leg
8 Ring Rows
8 DB Goblet Squats
8 Scap Pulls
8 Ring Rows
4 Sampson Stretch/Leg
Weightlifting
A.: Back Squat (5X3-4 Reps @ 75/80/85/85/85% @ 20×1 Tempo)
*Health/Function: 4X6-8 Reps; Use Box If Needed
Metcon
B.: Metcon (Time)
For Time:
24/20 Calorie Row/15 Dbl. DB Front Squats(50/30)/15 Pullups
20/16 Calorie Row/12 Dbl. DB Front Squats/12 Pullups
16/12 Calorie Row/9 Dbl. DB Front Squats/9 Pullups
*RX+= Sub 3/2/1 Rope Climbs For 15/12/9 Pullups
*Health/Function:
Sub Goblet Squat And Ring Rows
Cool Down
*BB Quad Smash
*Child’s/Cobra Pose
*Butterfly
