10/1/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Banded Ankle Distraction Per Side

+

5 Sampson Stretch Lunges Per Leg

10 Alternating Child’s/Cobra Pose

5 Elephant Toe Touches Per Leg

10 Hip Circles Internal/External

Weightlifting

A.: Back Squat (7-5-4-4 @ 20×1 Tempo; Go By Feel)

Performance:

2X8-10 Reps; 2X6-8 Reps

Health/Function

4X:

6-8 KB Goblet Squats

150 Feet Sled Push

-Rest 2 Minutes-

Metcon

B.: Metcon (Time)

Health/Function:

5 Rounds:

6 Hang Power Cleans

8 Ring Rows

12 Box Jumps Or Step Ups

-Rest :30 Between Rounds-

Performance (RX)

5 Rounds:

5 CTB Pullups

7 Hang Power Cleans (95/65)

9 Box Jumps (24/20″)

Competition/Sport (Rx+)

5 Rounds:

3 Bar Muscle Ups

6 Hang Squat Cleans (135/95)

9 Box Jumps (30/24″)

*12 Minute CAP

Cool Down

*LAX Ball Lat

*Banded Lat Distraction

*BB Calf Smash