1/3/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Grasshoppers/Leg

4 Calorie Bike Easy

5 Calorie Bike Moderate

6 Calorie Bike Fast

7 Sampson Lunges Per Leg

+

2 Rounds:

10 Box Step Ups

3 Light Devils Press

Weightlifting

A.: Front Squat (5X2-3 Reps @ 20×1 Tempo)

Performance/Health+Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

20 Minute AMRAP:

Competition/Sport (RX+)

20/16 Calorie Bike

2 Burpee Box Over Jumps (24/20″)

1 Devils Press (50/35)

*Burpee Box Over Jumps Go Up 2 Reps Each Round

*Devils Press Go Up 1 Rep Each Round

Performance (RX)

6 Burpee Box Over Jumps (24/20″)

3 Devils Press (40/25)

15/12 Calorie Bike

Health/Function

5 DB Plank Pulls Per Arm

5 Half Burpees

10 Box Step Ups

10 Ring Rows

10/8 Calorie Bike

Cool Down

*BB Quad Smash

*Grasshopper Hold

*Couch Stretch