7/1/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row

+

5 Grasshoppers/Leg

10 Ankle Pulses Per Leg

10 Good Mornings

20 Downward Dog Calf Raises

:30 Bottom Of Squat Cage Pushouts

Weightlifting

A.: Back Squat (3X8 Reps @ 20×1 Tempo @ 70/72.5/75%)

Health/Function:

3X6-8 Reps; Use A Box If Needed

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Health/Function:

5 Deadlifts

10 Air Squats

50 Jump Rope Singles

400 M Row

Performance (RX):

5 Deadlifts (185/125)

10 DB Goblet Squats (40/25)

30 Double Unders (1 Minute Attempts)

500 M Row

Competitive/Sport (RX+):

8 Deadlifts (225/155)

15 Wall Balls (30/20)

60 Double Unders

600 M Row

Cool Down

*Banded Hamsting Distraction

*Barbell Quad Smash

*Barbell TFL Roll Out