Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
100 M OH Plate Walk
25/20 Calorie Row
5 Sampson Lunges Per Leg
10 Leg Swings Each Direction
5 Grasshoppers Per Leg
10 Walking Lunges
Weightlifting
A.: Paused Front Squat (5X3 Reps @ 24X1 Tempo; Nothing Over 65% 1 Rm)
Paused Front Squats Or Overhead Squats
A.: Overhead Squat (5X3 Reps @ 24×1 Tempo)
Metcon
B.: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Push Press (Rx=95/65)
20-18-16-14-12-10-8-6-4-2
Calorie Row
Health/Function:
10-9-8-7-6-5-4-3-2-1
Push Press
Calorie Row
Cool Down
*Wrist Sit Backs
*Grasshopper Hold
*Butterfly
