8/6/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row

+

5 Grasshoppers Per Leg

10 Leg Swings Multi Directions

5 Multi Direction Lunges

10 Air Squats @ 30×1 Tempo

50 Feet Grasshopper Crawl

Weightlifting

A.: Back Squat (3X5 Reps @ 65/70/75%; 1XME @75%)

*Use 30×1 Tempo

Metcon

B.: Metcon (No Measure)

EMOM FOR 10 Minutes:

Evens: 5 Front Rack Lunges Per Leg @ Moderate Weight

Odds: 5-6 Double KB Romanian Deadlifts @ 40×1 Tempo

C.: Metcon (Distance)

3X:30 Max Effort Row; Rest 2:30

Cool Down

*BB Quad Smash

*Olympic Wall Squat

*Couch Stretch