Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
350 M Row (Increase Pace Each 100-125 M)
+
:30 Bottom Squat Hold
10 Bottom Of Squat Cage Push Outs
5 Grasshoppers/Leg
5 Power Jumps
5 Sampson Lunges/Leg
Weightlifting
A.: Front Squat (2X6-8/2X5-6 Reps @ 30×1 Tempo; 65/70/75/75%)
Metcon
B.: Metcon (Time)
Every 3 Minutes For 12 Minutes Complete The Following:
*Score Is The Slowest Round
Health/Function:
5 DB Goblet Squats
10 DB Hang Power Snatch (5/Arm)
225 M Row
Performance (RX):
5 DB Thrusters (40/25)
10 Alternating DB Snatches (40/25)
275 M Row
Competition/Sport (RX+):
6 DB Thrusters (50/35)
12 Alternating DB Snatches (50/35)
350 M Row
Cool Down
*BB Quad Smash
*Banded Hamstring Hold
*Banded Couch Stretch
