4/29/2019

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