Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Bike (Increase Pace Each Minute)
15 Bar Kips
15 Scap Pulls
10 Ring Rows
10 Grasshoppers/Leg
10 Wall Squats
10 Empty Bar Front Squats
Weightlifting
A.: Front Squat (5-3-3-3 Reps @ 70/80/85/85% @ 20×1 Tempo)
A.: Overhead Squat (5-3-3-3 Reps @ 70/80/85/85%)
Metcon
B.: Metcon (Time)
Health/Function: For Time:
12 Jumping Pullups OR Ring Rows
(15/12) Calorie Bike
30 Wall Balls
(15/12) Calorie Bike
12 Jumping Pullups OR Ring Rows
Performance (RX) For Time:
24 CTB Pullups/(36/30) Calorie Bike/45 Wall Balls (20/14)
Competition/Sport (RX+) For Time:
14 Thrusters (115/85)
(12/9) Ring Muscle Ups
36/30 Calorie Bike
18 CTB Pullups
14 Wall Balls (30/20)
*12 Minute Time CAP*
Cool Down
*Foam Roll Quads
*Banded Hamstring Distraction
*Banded Couch Stretch
