9/26/2018

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