Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Elephant Toe Touches
:30 Bottom Squat Hold
5 Grasshoppers Per Leg
5 Sampson Stretches Per Leg
10 Walking Lunges
Weightlifting
A.: Back Squat (Every 2 Minutes: 7X2 Reps; Start @ 80%)
Performance: 7X4 Reps Start @ 65%
Health Function: Every 2 Minutes Perform 10 Air Squats+100 Feet Sled Push
Metcon
B.: Metcon (Time)
Health/Function
4 Rounds:
8 Push Press
50 Jump Rope Singles
200 M Run
-Rest 1 Minute-
Performance
4 Rounds:
8 HSPU
25 Double Unders
300 M Run
-Rest 1 Minute-
Competition/Sport
5 Rounds:
8 Deficit HSPU (4/2″)
40 Double Unders
300 M Run
-Rest 1 Minute Between Rounds-
*18 Minute CAP*
Cool Down
*Butterfly
*Pigeon
*Elephant Hold
