Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1500 M Bike
(Pick Up Pace Every 300 M)
+
2X:
5 Grasshoppers Per Leg
5 Grasshopper Circles Each Direction
5 Knee To Chest Hold
5 Sampson Stretch Lunge Per Leg
+
Build Up To Clean Weight
Metcon
A.: Metcon (Time)
Health/Function:
5 Rounds:
8 Hang Power Cleans
600 M Bike
-Rest 1 Minute-
Performance: (RX)
4 Rounds:
7 Squat Cleans (135/95)
700 M Bike
-Rest 1 Minute Between Rounds-
Competition/Sport:(RX+)
For Time:
12 Squat Cleans (135/95)/500 M Bike/Rest 1 Minute
9 Squat Cleans (155/105)/750 M Bike/Rest 1 Minute
6 Squat Cleans (185/125)/1000 M Bike/Rest 1 Minute
3 Squat Cleans (205/135)/1250 M Bike
-Rest ~6 Minutes Between A+B-
B.: Metcon (Time)
Health/Function:
6 Rounds:
10 Walking Lunges/125 M Row
Performance: (RX)
For Time:
10 Walking Lunges/125 M Row
20 Walking Lunges/250 M Row
30 Walking Lunges/375 M Row
40 Walking Lunges/500 M Row
Competition/Sport:(RX+)
4 Rounds:
30 Jumping Lunges (15/Leg)
500 M Row
*14 Minute Cap
Cool Down
*BB Quad Smash
*Pigeon
*Grasshopper Hold
