Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1:30 Bike 65%
1:00 Bike 75%
:30 Bike 85%
+
10 Banded Good Mornings
5 Grasshoppers/Leg
5 Grasshopper Circles/Leg
5 Samspon Stretch/Leg
5 Side Lunges/Leg
Weightlifting
A.: Back Squat (3-2-2-2-2 @ 87.5/90/92.5/92.5/95%)
Health/Function:
3X5-6 Reps
2X4-5 Reps
Metcon
B.: Metcon (AMRAP – Reps)
ALL PROGRAMS:
*Score=Total Number Of Reps (Calories+Burpees)
*Scale= 1/2 Burpees
:30 Calorie Bike Sprint/Rest 2 Minutes
1 Minute Max Effort Burpees/Rest 2 Minutes
1 Minute Calorie Bike Sprint/Rest 2 Minutes
1 Minute Max Effort Burpees/Rest 2 Minutes
1:30 Calorie Bike Sprint/Rest 2 Minutes
1 Minute Max Effort Burpees
Cool Down
*Quad Smash
*Lying Shoulder Rotation
*Banded Couch Stretch
