Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
12 Banded Good Mornings
10 Hip Circles Each Direction
8 Russian KBS ( 1 Sec Hold)
6 KB Goblet Squat @ 20×1
4 Grasshoppers Per Leg
Weightlifting
A.: Back Squat (3X3 Reps; 1 Max Effort Set @ 75% Of Final Set)
Health/Function:
4X5-6 Reps; Use Box If Needed
B.: Romainian Deadlift (3X8-10 Reps)
Tempo 31X1
Metcon
C.: Metcon (Time)
4 Rounds:
10 Unbroken Thrusters (Rx=115/75)
-Rest :30-
12 Unbroken KBS (Rx=1.5/1.0)
-Rest 2:00-
Rx+= (135/95); (2.0/1.5)
Health/Function:
4 Rounds:
10 KB Goblet Squats
-Rest :30-
12 KBS
-Rest 2:00-
Cool Down
*BB Quad Smash
*Runner’s Stretch
*Cobra/Child’s Pose
