Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Banded Ankle Distraction Per Leg
5 Grasshoppers/Leg
10 Box Step Ups
15 Russian KBS
10 Ankle Pulses/Leg
5 Light Devil’s Press
Weightlifting
A.: Front Squat (Build To A 1 Rep Max In 20 Minutes)
Health+Function/Performance:
Build To A 5 Rep Max In 20 Minutes
Metcon
B.: Metcon (Time)
20 Minute Time Cap
Health/Function
5 Rounds:
10 Walking Lunges
8 KBS
200 M Run
-Rest 1 Minute Between Rounds-
Performance (RX)
5 Rounds:
4 Devil’s Press (35/20)
12 DB Walking Lunges Total (35/20)
200 M Run
-Rest 1 Minute-
Competition/Sport (RX+)
5 Rounds:
4 Devil’s Press (50/35)
10 DB Box Step Overs (20/16″)(50/35)
300 M Run
-Rest 1 Minute Between Rounds-
Cool Down
*Banded Couch Stretch
*Pigeon
*3 Minute Bike Cool Down
