Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Calorie Row
+
2 Rounds:
5 Grasshoppers/Leg
5 Hip Circles Int/Ext
5 Power Jumps
5 Toe Touches/Leg
5 Air Squats
Weightlifting
A.: Back Squat (1X5 Reps @ 75%; 4X3 Reps @ 80/82.5/85/85%)
Health/Function:
2X5-6 Reps
2X4-5 Reps
Metcon
B.: Metcon (AMRAP – Reps)
Health/Function:
4X: (:30 On/:30 Off) For Max Reps
Walking Lunges
Ab Mat Situps
Box Step Ups
Calorie Row
-Rest 2 Minutes Between Rounds-
Performance: (RX)
4X: (:30 On/:30 Off) For Max Reps
Jumping Lunges
V-Ups
Box Over Jumps (24/20″)
Calorie Row
-Rest 2 Minutes Between Rounds-
Competition/Sport:(RX+)
4X: (:30 On/:30 Off) For Max Reps
Reverse DB Lunges (50/35)
T2B
Box Over Jumps(24/20″)
Calorie Row
-Rest 2 Minutes Between Rounds-
Cool Down
*KB Calf Smash
*Couch Stretch
*Frogger
