Indian Land CrossFit – WOD
Metcon
Warm-up (No Measure)
200 M Run
10 Ankle Pulses Per Leg
5 Grasshoppers Per Leg
30 Jumping Jacks
10 Ring Rows
15 Bar Kips
Weightlifting
A.: Back Squat (2X4-5 Reps @ 75/80; 3X3 @ 85/85/87.5% @ 20×1 Tempo)
Performance:
Back Squat: 3X5-6 Reps; 2X4-5 Reps @ 30×1
Health/Function:
Back Squat To Box: 4X6-8 Reps @ 40×1
Metcon
B.: Metcon (Time)
Health/Function
For Time:
12-9-6-3 Wall Balls
12-9-6-3 DB Plank Pulls Per Arm
400-300-200-100 M Run
Performance (Rx)
For Time:
9-7-5-3 Thrusters (115/75)
9-7-5-3 CTB Pullups
400-300-200-100 M Run
Competition/Sport (RX+)
For Time:
5-4-3-2-1 Squat Clean Thrusters (165/115)
5-4-3-2-1 Bar Muscle Ups
500-400-300-200-100 M Run
*15 Minute CAP
Cool Down
*BB Calf Smash
*BB Quad Smash
*Banded Lat Distraction
