Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute KB Quad Smash Per Leg
5 Grasshoppers/Leg
10 Grasshopper Circles Each Direction
10 Air Squats W/ Thumbs On Shoulders
10 Calorie Row
Weightlifting
A.: Front Squat (5X3-4 Reps @ 20×1 Tempo; All Sets 75%+)
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
Health/Function:
10 Strict Or Cage Assisted Pushups
10/8 Calorie Row
40 Jump Rope Singles
Performance (RX):
6 Kipping HSPU
12/9 Calorie Row
24 Double Unders (Penguin Hops)
Competition/Sport (RX+):
25 Strict HSPU Buy In
Then:
16/13 Calorie Row
36 Double Unders
Cool Down
*BB Quad Smash
*Banded Hamstring Distraction
*LAX Ball Glutes
