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
