Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Row @ 60%
1 Minute Row @ 70%
1 Minute Row @ 80%
+
5 Grasshoppers Per Leg
10 Grasshopper Circles
15 Leg Swings Per Direction
10 Bottom Of Squat Knee Push Outs Per Leg
5 Half Burpees
Weightlifting
A.: Back Squat (EMOM For 10 Minutes: 3 Reps @ 65-70% @ 30×1 Tempo)
Health/Function:
Same-Use Box If Needed
Metcon
B.: Metcon (AMRAP – Reps)
Health/Function:
5X(:30 On/:30 Off Per Station; Rotate Stations)
Calorie Row
1/2 Burpees
Walking Lunges
Performance:
5X(:30 On/:30 Off Per Station; Rotate Stations)
Calorie Row
Burpees
Walking DB Lunges (35/20)
Competition/Sport:
5X(:30 On/:30 Off Per Station; Rotate Stations)
Calorie Row
Burpees Over Rower
Jumping Lunges
*Score Is Total Reps
Cool Down
*BB Quad Smash
*Couch Stretch
*Olympic Wall Squat
