8/16/2019

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