7/10/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

200 M Run

5 Grasshoppers/Leg

5 Sampson Lunges/Leg

10 Air Squats @ 20×1 Tempo

10 Calorie Bike

Weightlifting

A.: Front Squat (4X3 Reps @ 20×1 Tempo @ 80%+ 1RM)

Health/Function:

4X4-5 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

13 Minute AMRAP:

*Score Is Calories On Bike For RX/RX+*

Health/Function

125 M Run

12 Ab Mat Situps

10 Russian KBS

8 Wall Balls

300 M Bike

Performance (RX)

600 M Run

40 K2E

40 Wall Balls (20/14)

40 KBS (1.5/1.0)

Max Effort Calorie Bike With Time Remaining

Competition/Sport (RX+)

800 M Run

35 T2B

35 Wall Balls (30/20)

35 KBS (2.0/1.5)

Then:

Max Effort Calorie Bike With Time Remaining

At Home WOD

HOME: Metcon (AMRAP – Rounds and Reps)

21 Minute AMRAP:

200 M Run

10 V-Ups

10 DB/KB Russian Swing/Arm

20 Air Squats

Cool Down

*BB Quad Smash

*Pigeon

*Banded Couch