Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
600 M Bike
1 Minute Banded Elbow Opener Per Side
10 Ankle Pulses Per Leg
5 Grasshoppers Per Leg
5 Sampson Lunges Per Leg
15 Air Squats With Thumbs On Shoulders
Weightlifting
A.: Front Squat (4X5-6 Reps @ 20×1 Tempo; Start @ 70%)
Performance: 4X6-8 Reps @ 20×1 Tempo
Health/Function: 4X10-12 KB Goblet Squats
B.: Back Rack Lunge (3X6-8 Reps Per Leg)
Performance: DB Walking Lunges
Health/Function: Walking Lunges
Metcon
C.: Metcon (Time)
*12 Minute Time Cap
Competition/Sport (RX+)
600 M Run/50 Box Over Jumps (24/20″)/1500 M Bike
Performance (RX)
3 Rounds:
200 M Run/15 Box Over Jumps (24/20″)/400 M Bike
Health/Function
5 Rounds:
100 M Run/10 Box Step Ups/250 M Bike
Cool Down
*BB Quad Smash
*KB Calf Smash
*Pigeon Stretch
