Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
10 Internal Hip Circles
10 External Hip Circles
3 Sampson Lunges Per Leg
10 Multi Direction Leg Swings
10 Air Squats @ 21×1 Tempo
3 Hard Pulls On Rower/6 Moderate/9 Easy
Weightlifting
A.: Back Squat (3X5 Reps @ 70/72.5/75%)
Health/Function:
3X6-8 Reps @ 30×1 To Box IF Needed
Tempo 30×1
B.: Back Squat (1XMax Effort Reps @ 75% 1RM)
Metcon
C.: Metcon (Weight)
EMOM FOR 12 Minutes:
1st: 4-5 HEAVY Thrusters
2nd: 7-10 CTB Pullups
3rd: Rest
Health/Function:
5-6 DB Thrusters
6-8 Ring Rows @ 30×1 Tempo
Rest
D.: Metcon (Distance)
45 Seconds ALL OUT Row
-Rest 3 Minutes-
30 Seconds ALL OUT Row
-Rest 2 Minutes-
15 Seconds ALL OUT Row
Cool Down
*3 Minute Cooldown Bike
*Grasshopper Hold
*BB Quad Smash
