9/6/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

600 M Bike

5 Grasshoppers/Leg

5 Sampson Stretch Lunges/Leg

10 Leg Swings Each Direction

10 Hip CARS

15 Russian KBS

25 Jumping Jacks

Weightlifting

A.: Back Squat (Build To A 1 Rep Max In 20 Minutes)

Performance: 4X6-8 Reps @ 20×1 Tempo

Health/Function

EMOM For 15 Minutes:

1st: 100 Foot Sled Push

2nd: 12-14 Front Rack BB Walking Lunges

3rd: Rest

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

Health/Function:

12 KBS

8 Wall Balls

Performance (RX):

15 KBS (1.5/1.0)

12 Thrusters (75/55)

Competition/Sport (RX+):

25 KBS (2.0/1.5)

15 Thrusters (95/65)
-Rest 5 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

ALL PROGRAMS:

3X:45 On/1:15 Off

Max Effort Calorie Bike

Cool Down

*Banded Couch Stretch

*KB Quad Smash

*LAX Ball Glutes