8/13/2018

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