Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1000 M Bike
5 Grasshoppers Per Leg
10 Leg Swings Each Direction
10 Air Squats
5 Hip Circles Internal/External
Weightlifting
A.: Front Squat (1X4-5 Reps; 3X3-4 Reps @ 20×1; 80/82.5/85/87.5%)
Performance:
4X5-6 Reps @ 30×1 Tempo
Health/Function:
4X8-10 Goblet Squats To Box @ 30×1 Tempo
Metcon
B.: Metcon (Weight)
Health/Function:
EMOM For 10 Minutes
3 Hang Power Cleans+1 Front Squat
Performance: (RX)
EMOM For 10 Minutes
2 Power Clean+1 Squat Clean
Competition/Sport: (RX+)
EMOM For 10 Minutes
1 Power Clean+1 Hang Squat Clean+1 Squat Clean
Cool Down
*BB Quad Smash
*Olympic Wall Squat
*Runner’s Stretch
