4/12/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

30 Calorie Row (Increase Pace Each 10 Calories)

+

2X:

5 Grasshoppers Per Leg

20 Alternating Downward Dog Calf Raises

5 KB Goblet Squats

10 Russian KBS

Weightlifting

A.: Back Squat (5X4-5 Reps @ 30×1 Tempo @ 70/70/75/75/80%)

Health/Function:

2X6-8 Reps

2X4-5 Reps

Metcon

B.: Metcon (Time)

*16 Minute Time Cap

Health/Function:

6 Rounds:

40 Jump Rope Singles

12 Calorie Row

12 Walking Lunges

Performance: (RX)

5 Rounds:

25 Double Unders

20 Calorie Row

10 Jumping Lunges

Competition/Sport:(RX+)

For Time:

100 Double Unders/30 Calorie Row/30 Jumping Lunges

75 Double Unders/25 Calorie Row/25 Jumping Lunges

50 Double Unders/20 Calorie Row/20 Jumping Lunges

25 Double Unders/15 Calorie Row/15 Jumping Lunges

Cool Down

*Banded Couch Stretch

*LAX BALL Glutes

*Broken Toe