7/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Grasshoppers/Leg

5 Hip Circles Clockwise/Counter

15 Downward Dog Calf Raises Per Leg

5 Air Squats W/ Thumbs On Shoulders

125 M Run

Weightlifting

A.: Back Squat (6-5-4-4 Reps @ 20×1 Tempo @ 80/82.5/85/85+%)

Metcon

B.: Metcon (Weight)

EMOM For 12 Minutes:

Health/Function:

1st: 10 Wall Balls Or 10 DB Thrusters

2nd: 125 M Run Sprint

3rd: Rest

Performance (RX):

1st: 4-5 Heavy Thrusters

2nd: 200 M Run Sprint

3rd: Rest

No RX+

C.: Metcon (No Measure)

EMOM For 8 Minutes:

:30 On/:30 Off

Pick One Of The Following Movements:

Standard Plank

Ring Planks

Hollow Rocks

Cool Down

*BB Calf Smash

*BB Quad Smash

*Grasshopper Hold