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
