8/21/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Hip Circles (External/Internal)

5 Sampson Stretch Lunges Per Leg

10 Knee To Chest Holds

5 Grasshoppers Per Leg

10 Grasshopper Circles Each Direction

5 Power Jumps

10 Walking Lunges

Weightlifting

A.: Back Squat (Build To A 3 Rep Max In 15 Minutes)

Performance:

Back Squat: 4X5-6 Reps @ 30×1 Tempo; Build Each Set

Health/Function:

EMOM For 15 Minutes:

1st: 5-6 KB Goblet Squats @ 20×1 Tempo

2nd: 100 Feet Moderate Weight Sled Push

3rd: Rest

Metcon

B.: Metcon (Time)

Health/Function:

3 Rounds:

300 M Run

16 Walking Lunges (8/Leg)

16 Ab Mat Situps

Performance: (RX)

5 Rounds:

200 M Run

10 Wall Balls (20/14)

10 V-Ups

Competition/Sport:(RX+)

For Time:

60 Wall Balls (20/14)

40 Toes 2 Bar

800 M Run

*14 Minute Time CAP

Cool Down

*KB Quad Smash

*Banded Lat Distraction

*DB Against Bench Thoracic Opener