6/7/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15/12 Calorie Row

+

5 Grasshoppers/Leg

10 Bottom Of Squat Cage Push Outs

5 Squat Toe Holds

10 Lunges (5 Per Leg)

5 Elephant Toe Touches Per Leg

5 Power Jumps

Weightlifting

A.: Back Squat (Find A 1 Rep Max)

Health/Function:

3X5-6 Reps @ 30×1 (Use Box If Needed)

2X4-5 Reps @ 30×1

Metcon

B.: Metcon (Time)

For Time:

Health/Function:

6-9-12-9-6:

Wall Balls

1/2 Burpees

Calorie Row

Performance: (RX)

21-15-9:

Wall Balls (20/14)

Burpees

Calorie Row

Competition/Sport: (RX+)

9-12-15-18:

Wall Balls (30/20)

Burpees To 6″ Target OH

Calorie Row

Cool Down

*Banded Couch Stretch

*Banded Ankle Distraction

*Butterfly