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
