8/6/2019

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