Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
750 M Bike
+
10 Leg Swings Each Direction
8 Sampson Lunges (4/Leg)
6 Grasshoppers/Leg
4 Squat Toe Holds
2 Wall Walks
Weightlifting
A.: Front Squat (Build To A 3 Rep Max In 15 Minutes)
Performance
Front Squat: 4X5-6 Reps @ 30×1 Tempo
Health/Function
EMOM For 14 Minutes:
1st: 100 Feet Moderate Sled Push
2nd: 6-8 KB Goblet Squats @20×1 Tempo
Metcon
B.: Metcon (Time)
Health/Function
5 Rounds:
8 Wall Balls
10 DB Hang Power Snatch (5/Arm)
10/8 Calorie Bike
Performance (RX)
18-15-12
KBS (1.5/1.0)
Calorie Bike
Power Snatch (75/55)
Competition/Sport (RX+)
For Time:
15 Power Snatch (95/65)
50 Feet HS Walk
24/20 Calorie Bike
12 Power Snatch (95/65)
50 Feet HS Walk
21/16 Calorie Bike
9 Power Snatch (95/65)
50 Feet HS Walk
18/12 Calorie Bike
*15 Minute Time Cap
Cool Down
*Banded Couch Stretch
*LAX Ball Glutes
*Pigeon
