5/31/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1000 M Bike

+

5 Grasshoppers Per Leg

5 Kneeling Ankle Pulses Per Leg

5 Squat Toe Holds

10 Leg Swings Each Direction

10 Air Squats

:20 Bottom Of Squat Hold (use cage if needed)

Weightlifting

A.: Back Squat (2-2-1-1-1 @ 90/92.5/95/95/97.5%)

Health/Function:

3X4-5 Reps @ 30×1 Tempo

2X3-4 Reps

Metcon

B.: Metcon (Time)

Health/Function:

12-9-6:

Box Step Ups

Half Burpees

Calorie Bike

Alternating DB Power Snatch

Performance: (RX)

12-9-6:

Burpee Box Jumps (24/20″)

Calorie Bike

Power Snatch (95/65)

Competition/Sport:(RX+)

12-9-6:

Burpee Box Jumps (30/24″)

Calorie Bike

Power Snatch (115/75)

Cool Down

*Foam Roll Quads/Quad Smash

*Banded Hamstring Distraction

*Banded Ankle Distraction