12/4/2019

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