Indian Land CrossFit – WOD
Warm-up
3 Minute Bike (Alternate Every :20; Slow/Med/Fast)
2 Minute Foam Roll Quads
10 Grasshoppers/Leg
20 Grasshopper Circles
10 Wall Squats
+
Warm Up Wall Ball/Thrusters
A.: METCON (5 Rounds for reps)
5 Rounds/Rest 2 Minutes Between Rounds
Health/Function:
1 Minute Max Effort Air Squats
1 Minute Max Effort Russian KBS
1 Minute Max Effort Calorie Bike
Performance:
1 Minute Max Effort Devil’s Press (40/25)
1 Minute Max Effort Calorie Bike
1 Minute Max Effort Wall Balls (20/14)
Competition/Sport (RX+):
1 Minute Max Effort Calorie Bike
1 Minute Max Effort Devil’s Press (50/35)
1 Minute Max Effort Thrusters (95/65)
Cool Down
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*LAX Ball Glutes
*Banded Couch Stretch
