4/23/2019

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