Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x: (Down And Back)
Buttkicks
Power Skips
High Knees
Karaoke Shuffle
Then 2x:
5 Grasshoppers Per Leg
5 Knee To Chest
5 Hip Circles
5 Air Squats @ 30×1
Weightlifting
A.: Back Squat (3X10 Reps @ 20×1 Tempo; Rest 3 Minutes)
Metcon
B.: Metcon (Distance)
ALL PROGRAMS:
8 Rounds (:30 On/:30 Off)
Max Distance Running
C. : Metcon (No Measure)
EMOM For 8 Minutes:
1st: :25-:30 Ring Planks
2nd: :25-:30 Alternating Supermans
Cool Down
*BB Quad Smash
*Banded Hip Distraction
*Frogger Hold
