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
