Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 Ankle Pulses Per Leg
10 Downward Dog Calf Raises
5 Ring Rows @ 40×1 Tempo
10 Bar Kips
5 Grasshoppers Per Leg
125 M Run
Weightlifting
A.: Back Squat (3-3-2-2 @ 80/85/90/90%)
Health/Function:
4X5-6 Reps Back Squats/Box Squats
Metcon
B.: Back Squat (1 Set Max Effort REPS @ 70%)
C.: “Powwow” (AMRAP – Rounds and Reps)
9 Minute AMRAP:
10 Squat Cleans (95/65)
400 M Run
25 Pullups
Health/Function Option:
9 Minute AMRAP:
6 Power Cleans
9 Ring Rows
200 M Run
6 Front Squats
9 Ring Rows
200 M Run
Cool Down
*Banded Couch Stretch
*Banded Lat Stretch
*Banded Ankle Distraction
