11/27/2018

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