7/25/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

500 M Bike

5 Grasshoppers/Leg

:30 Pigeon Hold/Leg

10 Lateral Skaters

20 Buttkicks

Weightlifting

A.: Front Squat (4X4-5 Reps @ 30×1 Tempo; 70/75/77.5/80%)

Metcon

B.: Metcon (Time)

ALL PROGRAMS:

1000 M Bike/Rest 1 Minute

1500 M Bike/Rest 1 Minute

2000 M Bike/Rest 1 Minute

1500 M Bike/Rest 1 Minute

1000 M Bike

C.: Metcon (Time)

ALL PROGRAMS:

4X100 M Double Heavy KB Farmers Walk

-Rest 1 Minute Between Sets-

Cool Down

*BB Quad Smash

*Grasshopper Hold

*Banded Couch Stretch