Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Grasshoppers/Leg
10 Grasshopper Circles Each Direction
5 Sampson Lunges Per Leg
5 Power Jumps
10 Double DB Strict Press
10 DB Goblet Squats
:20-:30 HS Hold
Weightlifting
A.: Back Squat (3X5 Reps @ 70/75/75%)
B.: Back Squat (1XME Reps @ 75%)
Metcon
C.: Metcon (Weight)
3 Rounds:
Kneeling Single Arm DB Press: 6-8 Reps Per Arm @ 30×1 Tempo
-Rest :30-
1 Minute Max Effort DB Walking Lunges
-Rest 1 Minute-
D.: Metcon (No Measure)
EMOM For 12 Minutes:
Evens: 5-6 Handstand Pushups
Odds: 5-6 Toes 2 Bar
Rx+=Strict HSPU/6-9 T2B
Health/Function:
Evens: Box Assisted HSPU/Pike/Cage Assisted Pushups
Odds: Kipping T2B As High As Possible While Maintaining Kip/K2E/Lying Leg Raises
Cool Down
*Banded Couch
*Lying Shoulder Rotation
*LAX Ball Glute
