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
