Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 Grasshoppers/Leg
10 Elephant Toe Touch (5/Leg)
10 Leg Swings Each Direction
5 Sampson Stretch Lunge Per Leg
5 Air Squats @ 30×1
Weightlifting
A.: Back Squat (2X4-5 Reps @ 75%; 3X3 Reps @ 80/82.5/85%)
Health/Function:
2X5-6 Reps
2X4-5 Reps
*Use 20×1 Tempo
B.: Hang Power Clean (2X5 Reps; 2X3 Reps)
Health/Function:
4X5 Reps
C.: V-Up (4X8-12 Reps; Rest 1 Minute)
RX+= GHD’s
Health/Function= 4X15-18 Ab Mat Situps
Cool Down
*Banded Couch Stretch
*LAX Ball Glutes
*LAX Ball Quads
