Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 Alternating Cobra/Child’s Pose
10 Cage Hold Squat Push Outs
5 Grasshopper Per Leg
10 Alternating Jumping Lunges
5 Power Jumps
20 Lateral Skaters
Weightlifting
A.: Back Squat (5-3-3-2)
Health/Function Option:
4X5-6 Reps; Use A Box If Needed
B.: Weighted Step-ups (3X6-8 Reps Per Leg)
*Box Height Should Be Just Where Your Hip Crease Is Just Below Parallel When Foot Is On The Box
Metcon
C.: Metcon (No Measure)
EMOM For 10 Minutes:
Odds: 5 Ball Slams (30/20)
Evens: 3 Heavy Power Cleans
*Ball Slams Are For Power So Make Sure You Throw Them With Max Force
*Heavy Power Cleans With Good Form On Every Rep! You Have A Full Minute So Do Not Rush
Cool Down
*Sit And Reach
*Pigeon
*Grasshopper Hold
