5/20/2019

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