Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
14 Russian KBS
12 Bar Kips
10 Hip Circles Each Direction
8 Grasshoppers (4/Leg)
6 Power Jumps
4 Air Squats With Thumbs On Shoulders
Weightlifting
A.: Back Squat (4X5-6 Reps @ 30×1 Tempo @ 65/70/75/75%)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
3X4 Minute AMRAP’s
-Rest 2 Minutes Between AMRAP’s-
*Pick Up Where You Left Off
* Score Equals Total Rounds+Reps
Health/Function:
10 Ring Rows
10 KBS
10 Over The Shoulder Ball Toss
Performance: (RX)
6 CTB Pullups
12 KBS (1.5/1.0)
18 Over The Shoulder Ball Toss (40/30)
Competition/Sport:(RX+)
10 Bar Muscle Ups
15 KBS (2.0/1.5)
20 Over The Shoulder Ball Toss (50/30)
Cool Down
*Banded Couch Stretch
*BB Quad Smash
*LAX Ball Glutes
