Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
500 M Row
5 Grasshoppers Per Leg
10 Leg Swings Each Direction
5 Squat Toe Holds
15 Ring Rows
Weightlifting
A.: Back Squat (3X5-6 Reps/2X4-5 Reps @ 70/70/75/75/80%)
Health/Function:
4X6-8 Reps; Use Box If Needed
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
10 Calorie Row
7 Air Squats
5 Clapping Pushups (Pushups)
3 Deadhang Chinups
Health/Function:
20 Minute AMRAP:
9/7 Calorie Row
7 Air Squats
5 Cage Assisted Pushups
3 DB Plank Rows Per Arm
Cool Down
*Banded Couch Stretch
*Pigeon
*Spinal Twist Hold
