Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
100 M Row @ 65%
150 M Row @ 75%
200 M Row @ 85%
+
10 Grasshoppers
5 Half Burpees
10 Elephant Toe Touches
5 Sampson Stretch Lunges Per Leg
10 Wall Balls
Weightlifting
A.: Back Squat (3-2-2-2-2 @ 85/87.5/90/92.5/95%)
Health/Function:
3X5-6 Reps
2X4-5 Reps
Metcon
B.: Metcon (Time)
FOR ALL PROGRAMS
3 Rounds:
15 Wall Balls/300 M Row
-Rest :30 –
10 Burpees/200 M Row
-Rest 2 Minutes-
*Rx+=(30/20); Rx=20/14
Cool Down
* Couch Stretch
* Banded Hip Stretch
* BB Quad Smash
