6/11/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Bike Easy

:30 Bike Moderate

:30 Bike Fast

+

2X:

5 Grasshoppers/Leg

10 Box Step Ups

5 Air Squats @ 34X1

20 Jumping Jacks

Weightlifting

A.: Paused Front Squat (5X3 Reps @ 34×1 Tempo)

Health/Function:

KB Goblet Squats: 4X6-8 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function:

5 Rounds:

8 Wall Balls

10 Box Step Ups

400 M Bike

-Rest 1 Minute-

Performance: (RX)

3 Rounds:

8 DB Thrusters (40/25)

400 M Bike

-Rest :30-

12 DB Box Step Ups (24/20″)(40/25)

400 M Bike

-Rest 2 Minutes-

Competition/Sport:(RX+)

3 Rounds:

10 DB Thrusters (50/35)

500 M Bike

-Rest :30-

10 DB Box Step Overs (24/20″)(50/35)

500 M Bike

-Rest 2 Minutes Between Rounds-

Cool Down

*BB Quad Smash

*Banded Couch Stretch

*Banded Hamstring Distraction