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
