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
