Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
200 M Row
5 Grasshoppers
5 Grasshopper Hip Circles Clockwise/Counter
5 Squat Knee Push Outs
5 Wall Squats
Weightlifting
A.: Back Squat (3X6 Reps @ 40×1 Tempo; 65/70/75%; Rest 2 Minutes)
Health/Function:
3X6-8 Reps Back Squat/Box Squat/Tempo Air Squat
B: Good Mornings (3X6-8 Reps @ 31×1 Tempo; Rest 2 Minutes)
Health/Function:
3X8-10 KB Good Mornings @ 30×1 Tempo; Rest 2 Mins
Metcon
C.: Metcon (Time)
3 Rounds:
10 Unbroken DB Thrusters (Rx=40/25)
300 M Row
15 Ball Slams (Rx=40/30)
300 M Row
-Rest 2 Minutes Between Rounds-
*Rx+= (50/35 DB Thrusters)
Health/Function:
3 Rounds:
10 KB Goblet Squats
300 M Row
10 Ball Slams
300 M Row
-Rest 2 Minutes Between Rounds-
Cool Down
*Couch Stretch
*Runner’s Stretch
*Butterfly Hold
