4/18/2019

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