Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1500 M Bike (Increase Pace Each 500)
+
5 Ankle Pulses Per Leg
5 Squat Toe Holds
5 Grasshoppers Per Leg
10 Hip Circles
10 Walking Lunges
10 Empty Bar Back Squats
Weightlifting
A.: Back Squat (2X3 Reps @ 82.5/85%; 3X2 Reps @ 87.5/87.5/90%)
Health/Function:
3X5-6 Reps @ 30×1 Tempo
2X4-5 Reps
Metcon
B.: Metcon (Time)
Health/Function:
4 Rounds:
12 Walking Lunges
1000 M Bike
-Rest 2 Minutes-
Performance: (RX)
3 Rounds:
20 Jumping Lunges (10/Leg)
1200 M Bike
-Rest 2 Minutes-
Competition/Sport:(RX+)
3 Rounds:
20 Weighted DB Walking Lunges (10/Leg)(50/30)
1200 M Bike
-Rest 2 Minutes-
Cool Down
*BB Quad Smash
*Banded Hamstring Distraction
*Cage Banded Ankle Distraction
