6/20/2019

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