Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Calorie Row @ 65/75/85%
+
:30 Bottom Of Squat Hold
5 Squat Toe Holds
5 Grasshoppers Per Leg
10 Glute Bridges
+
1 Minute Banded Shoulder Sink
Weightlifting
A1.: Overhead Squat (4-4-3-3)
-Rest 1 Minute Bertween A1+A2-
Health/Function:
4X10 OH Plate Lunges (5/Leg)
A2.: Pendlay Row (4X6-8 Reps @ 30×1 Tempo; Rest 2 Minutes)
Health/Function:
Single Arm DB Row 4X6-8 Reps @ 30×1 Tempo
Metcon
B.: Metcon (Time)
*10 Minute CAP*
Health/Function:
5 Rounds:
10 Wall Balls
10/8 Calorie Row
Performance: (RX)
4 Rounds:
10 Thrusters (95/65)
15/12 Calorie Row
Competition/Sport:(RX+)
3 Rounds:
15 Thrusters (115/85)
25/20 Calorie Row
Cool Down
*BB Quad Smash
*Grasshopper Hold
*Runner’s Stretch
