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
