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
