1/23/2020

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