7/16/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

EMOM For 9 Minutes:

1st: 3 Grasshoppers Per Leg+3 Yoga Pushups

2nd:8 Pass Thrus+8 Good Mornings PVC

3rd: 3 Sampson Stretches Per Leg+:10 HS Hold

Weightlifting

A1.: Back Squat (3-3-2-2)

Health/Function Option:

2X5-6 Reps

2X4-5 Reps

*Use Box If Needed

-Rest 1 Minute Then Perform A2-

A2.: Single Arm Dumbell Press (4X8-10 Reps @ 30×1 Tempo)

-Rest 2-3 Minutes Then Go Back To A1-

Metcon

B.: Metcon (No Measure)

EMOM For 12 Minutes:

1st: 5-6 Weighted Good Morning @ 30×1 Tempo

2nd: 4-5 Weighted DB Lunges Per Leg @ 30×1

3rd: 6-8 Strict Def HSPU/Strict HSPU/Kipping HSPU/Box HSPU/Pike HSPU/ETC

Cool Down

*Couch Stretch

*Olympic Wall Squat

*BB Quad Smash