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
