Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Box Step Ups
:30 Banded Ankle Distraction
:20 Dead Hang Hold
125 M Run
15 Empty Bar Front Squats
125 M Run
:20 Plank Hold
:30 Banded Ankle Distraction
10 Box Jumps To Smaller Box
Metcon
A.: Metcon (Time)
Health/Function:
4 Rounds:
300 M Run
10 Box Step Ups
12 KB Goblet Squats
14 Ab Mat Situps
Performance: (RX)
4 Rounds:
400 M Run
9 Box Over Jumps (24/20″)
12 Front Squats (75/55)
15 V-Ups
Competition/Sport: (RX+)
4 Rounds:
400 M Run
9 Box Over Jumps (30/24″)
12 Front Squats (95/65)
15 GHD’s
-Rest 3 Minutes Between Rounds-
*Rotate Order Each Round*
Round 1: Run/Box/Squat/Ab Movement
Round 2: Box/Ab Movement/Run/Squat
Round 3: Ab Movement/Squat/Box/Run
Round 4: Squat/Run/Ab Movement/Box
Cool Down
*Child’s Pose/Cobra
*BB Quad Smash
*Pigeon Hold
