5/7/2019

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