6/25/2018

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