1/4/2019

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