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
