7/17/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Foam Roll Each Leg 1 Minute

Banded Ankle Distraction 1 Minute Per Leg

20 Step Ups

600 M Bike

Weightlifting

A.: Back Squat (8-6-5 Reps @ 20×1 Tempo @ 75/77.5/80+%)

Metcon

B.: Metcon (Time)

*20 Minute Cap

Health/Function:

4 Rounds:

10 Step Ups

10 Over The Shoulder Ball Slams

10 Walking Lunges (5/Leg)

1000 M Bike

-Rest 1 Minute Between Rounds-

Performance (RX):

4 Rounds:

12 Box Over Jumps (24/20″)

12 Ball Slams (30/20)

12 Walking Lunges (6/Leg)

1200 M Bike

Competition/Sport (RX+):

For Time:

50 Box Over Jumps (24/20″)

2000 M Bike

30 Ball Slams (50/30)

1500 M Bike

50 Jumping Lunges (25/Leg)

2000 M Bike

Cool Down

*Couch Stretch

*LAX Ball Quad

*Butterfly