Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
5 Grasshoppers/Leg
5 Grasshopper Circles Each Direction
5 Alternating Child’s/Cobra Pose
5 Sampson Stretch Lunge
5 Squat Power Jumps
Weightlifting
A.: Back Squat (8-6-5-5 @ 20×1 Tempo; Go By Feel)
Performance:
4X6-8 Reps @ 20×1 Tempo
Health/Function:
EMOM For 12 Minutes:
Evens: 100 Feet Sled Push
Odds: BB Front Rack Lunge 5-6 Reps Per Leg
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
ALL PROGRAMS: (CHALLENGE WOD #2)
9 Minute AMRAP:
10 DB Hang Power Snatch Per Arm (40/25)
15 Over The Shoulder Ball Slams (50/30)
30 Ab Mat Situps
Cool Down
*Child’s/Cobra Pose
*Banded Hamstring Distraction
*Butterfly
