10/1/2018

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