10/22/2018

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

Metcon