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
