6/26/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

7 Calorie Row Slow

6 Calorie Row Moderate

5 Calorie Row Fast

+

10 Wall Sit With Rotations

10 Leg Swings Each Direction

10 Power Jumps

10 Air Squats @ 20×1 Tempo

Weightlifting

A.: Front Squat (4X4 Reps @ 20×1 Tempo @ 75-80% 1RM)

Health/Function:

5X100 Feet Sled Push

+:30 Wall Sit

-Rest 1 Min-

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function

8/6 Calorie Row

12 OH Plate Lunges

8/6 Calorie Row

6 Burpees

Performance (RX)

10/8 Calorie Row

5 DB OH Lunge Per Side (40/25)

10/8 Calorie Row

10 Burpees

Competition/Sport (RX+)

10/8 Calorie Row

10 OHS (95/65)

10/8 Calorie Row

10 Bar Facing Burpees

At Home WOD

Metcon (Time)

4 Rounds:

150 M Run

100 Foot OH Plate Walk

10 Burpees

150 M Run

10 DB Goblet Squats

-Rest 2 Minutes Between Rounds-

Cool Down

*Pigeon Hold On Plate Stack

*Couch Stretch

*LAX Ball Glutes