Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1000 M Bike (Increase Pace Each 250M)
+
10 Grasshoppers
20 Step Ups
30 Jumping Jacks
20 Downward Dog Calf Raises
10 Air Squats @ 20×1 Tempo
Weightlifting
A.: Back Squat (5X3 Reps @ 80/82.5/85/85/85%)
Health/Function:
3X5-6 Reps
3X4-5 Reps
Metcon
B.: Metcon (Calories)
ALL PROGRAMS:
Health/Function=Step Ups
Rx= (24/20″)
Rx+=(30/24″)
*Total Calories Is Final Score
1 Minute AMRAP: 8 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 1 Minute-
2 Minute AMRAP: 10 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 2 Minutes-
3 Minute AMRAP: 12 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 3 Minutes-
2 Minute AMRAP: 10 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 2 Minutes-
1 Minute AMRAP: 8 Box Jumps+Max Effort Calorie Bike W/ Time Left
Cool Down
*BB Quad Smash
*Couch Stretch
*KB Calf Smash
