Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1200 M Bike (Increase Pace Each 400 M)
+
2x:
5 Grasshoppers Per Leg
5 Child’s Pose/Cobra Pose
5 Spinal Twists
5 Air Squats W/ Thumbs On Shoulders
10 Good Mornings
Weightlifting
A.: Deadlift (2X4-5 Reps @ 75%; 3X3 Reps @ 80/82.5/85%)
Health/Function:
2X5-6 Reps
3X4-5 Reps
*Use 20×1 Tempo
Metcon
B.: Metcon (Time)
Health/Function:
2 Rounds:
18 Air Squats
600 M Bike
15 Air Squats
500 M Bike
12 Air Squats
400 M Bike
-Rest 2 Minutes-
Performance: (RX)
3 Rounds:
15 Double DB Front Squats (50/35)
1500 M Bike
-Rest 2 Minutes-
Competition/Sport:(RX+)
3 Rounds:
10 Front Squats (155/105)
2000 M Bike
-Rest 2 Minutes-
Cool Down
*BB Quad Smash
*Grasshopper Hold
*Butterfly Hold
