5/13/2019

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