Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
:10 Wrist Folds Forward Per Hand
:10 Wrist Folds Backwards Per Hand
5 Grasshoppers Per Leg
10 Box Step Ups (5/Leg)
10 KB Russian Swings
10 KB Goblet Squats
400 M Bike
Weightlifting
A.: Front Squat (2X6-8 Reps; 2X4-5 Reps @ 20×1 Tempo; 60/65/70/75%)
Metcon
B. : Metcon (Weight)
EMOM For 16 Minutes:
1st: 3-4 Moderate Squat Cleans
2nd: 12 Total (6/Leg) DB Box Step Ups
3rd: 400 M Bike
4th: Rest
Cool Down
*BB Quad Smash
* Pigeon Hold
*Wrist Sitbacks
