10/29/2019

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