4/3/2019

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