Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
:30 Row 65%/75%/85%/90%
+
:30 Bottom Squat Hold
5 Cage Knee Push Outs Per Side
10 Shoulder CARS Per Arm
5 Squat Toe Holds
10 Wall Squats
+
Warm Up Back Squat Weight
Weightlifting
A. : Back Squat (Every 3 Minutes For 15 Minutes: 5 Back Squats)
*Health/Function:
6-8 KB Goblet Squats+100 Feet Sled Push
*Performance:
6-8 Back Squats
Metcon
B.: Metcon (Time)
5 Rounds For Time:
*18 Minute CAP
Health/Function
16 Walking Lunges
32 Jump Rope Singles
10/8 Calorie Row
-Rest 1 Minute Between Rounds-
Performance (RX)
5 OHS (95/65)
25 Double Unders
12/10 Calorie Row
-Rest 1 Minute Between Rounds-
Competition/Sport (RX+):
5 OHS (135/95)
40 Double Unders
15/12 Calorie Row
-Rest 1 Minute Between Rounds-
Cool Down
*Foam Roll Quads
*Lying Shouler Rotation
*LAX Ball Scapula
