9/18/2019

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