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
